CrossFit
For load:
Deadlift 3-2-2-1-1-1
(make consistent increases)
 
3 rounds for time:
400m Run
25 Wall Ball Shots 20/14
3 Rope Climbs
25 Pull-ups
_______________
 
Competitor 1
Skill
Strict Bar Muscle-ups
 
5 rounds for load:
5 Tempo Close Grip Bench Press 3131
5 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: Handstand Push-ups
(start every minute with 20 double unders)
 
3 rounds for time:
400m Run
25 Wall Ball Shots 20/14
3 Rope Climbs
25 Pull-ups
________________
 
Competitor 2
Skill
Strict Bar Muscle-ups
 
5 rounds for load:
5 Tempo Close Grip Bench Press 3131
5 Tempo Weighted Pull-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
 
For time:
400m Run
3 Legless Rope Climbs
90′ Hand Walk
400m Run
2 Legless Rope Climbs
60′ Hand Walk
400m Run
1 Legless Rope Climbs
30′ Hand Walk
 
2 rounds for time:
75 Double unders
50 Wall Ball Shots 20/14
25 CTB Pull-ups
~then~
AMRAP 5:00
Ring Muscle-ups
_________________
 
Weightlifting
High Pull + Power Snatch
85% 1(1+2)
90% 3(1+1)
 
High Pull + Power Clean + Push Press
85% 1(2+1+1)
90% 3(1+1+1)
 
Strict Press
Find 2RM
 
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
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“No problem can withstand the assault of sustained thinking.”
~Voltaire

CrossFit
For load:
Clean 3-3-2-2-2
(make consistent increases)
 
4 Rounds:
7 Clean and Jerks 135/95
14 Toes to Bar
21 Box Jumps (24/20)
___________________
 
Competitor 1
Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 2+2, 2+2
 
Clean Pull
100% 4×3
 
Front Squat
70% 1×3
75% 1×3
80% 3×3
*follow each set with 3 Glute-Ham Raises
 
5 rounds for calories + reps:
:15 Row for Calories
:45 Rest
:15 Thrusters 95/65
:45 Rest
___________________
 
Competitor 2
Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 2+2, 2+2
 
Clean Pull
100% 4×3
 
Front Squat
70% 1×3
75% 1×3
80% 3×3
*follow each set with 3 Glute-Ham Raises
 
5 rounds for calories + reps:
:15 Assault Bike for Calories
:45 Rest
:15 Thrusters 95/65
:45 Rest
___________________
 
Weightlifting
Pause Snatch
85% 1.2.1.2.1
 
Snatch Pull
4×3 -choose weight-
 
Front Squat
8-8-8
-then-
120% Front Squat hold (5+ sec)
 
Glute Ham Raise
4×5
(Use assistance if needed)
 
Strict Pull-ups
Work up to 1rm
-then-
1x AMRAP (unweighted)
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
dawnofthedeadlift16_ev_1215
“Everything we do impacts someone else’s life.”
~Nicolas Cage

6:30a Open Gym
8:00a CrossFit Competitor Meeting
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting
_____________

Weightlifting
High Pull + Snatch
Work up to Heavy 1+1

Clean + Front Squat + Jerk
Work up to Heavy 1+1+1

Front Squat
85% 3×2
90% 2×2

4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
Max L-sit hold

 

CrossFit
For load:
Dumbbell Bench Press 10-8-6-6-6
(make consistent increases)
 
3 rounds for time:
7 Back Squats 225/155
14 Toes to Bar
400m Run
(squat from the rack)
_______________
 
Competitor 1
For load:
Power Clean & Push Press 5-5-5-5-5 (T&G)
(make consistent increases)
 
5 rounds for load:
1 Slow Pull (:05) + 1 Hang Clean (AK) + 1 Clean
(make consistent increases)
 
Front Squat
75% 1×3
80% 1×3
85% 3×2
 
4 rounds for time:
7 Back Squats 225/155
14 Toes to Bar
400m Run
(squat from the rack)
________________
 
Competitor 2
For load:
Power Clean & Push Press 5-5-5-5-5 (T&G)
(make consistent increases)
 
5 rounds for load:
1 Slow Pull (:05) + 1 Hang Clean (AK) + 1 Clean
(make consistent increases)
 
Front Squat
75% 1×3
80% 1×3
85% 3×2
 
5 rounds for time:
7 Back Squats 225/155
14 Toes to Bar
400m Run
(squat from the rack)
_________________
 
Weightlifting
Rest
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“Truth is ever to be found in simplicity, and not in the multiplicity and confusion of things.”
~Isaac Newton

CrossFit
Rest
__________

Competitor 1&2
Rest
__________

Sprints
6:00p Sleds at EVCF
__________

Weightlifting

Power Jerk + Split Jerk
Work up to Heavy 1+1
 
Snatch Push Press + Drop Snatch
85% 5(2+1)
 
Pause Squats
60% 8×2
(Focus on speed)
 
Barbell Lunge
3×8 -choose weight-
(8 each side, alternating legs)
 
Barbell Roll Outs
3×5
15871998_10157971808275557_1868137243385641046_n
“The superior man blames himself. The inferior man blames others.”
~Don Shula

CrossFit
For load:
Thruster 3-2-2-1-1-1
(from the rack. make consistent increases)
 
AMRAP 10:00
30 Double Unders
15 Snatches 75/55
________________
 
Competitor 1
At a moderate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
 
Snatch
70% 3.2.1
75% 3.2.1
80% 3.2.1
 
Not timed:
21-15-9
Back Extensions
GHD Sit-ups
Steps of Walking (each leg)
 
3 rounds for time:
500m Row
20 Over the Rower Burpees
(rest 3:00)
__________________
 
Competitor 2
At a Moderate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
 
Snatch
70% 3.2.1
75% 3.2.1
80% 3.2.1
 
Deficit Clean Pull
90% 4×3
 
Not timed:
9-15-21-15-9
Back Extensions
GHD Sit-ups
Steps of Walking (each leg)
 
4 rounds:
AMRAP 4:00
20 Calorie Row
15 Calore Assault Bike
Burpees Over The Rower
(rest 4:00 between rounds)
__________________
 
Weightlifting
Power Clean + Clean
Work up to Heavy 2+1
 
Clean Pull
4×4 -choose weight-
 
Back Squat
Work up to Heavy 8
-then-
120% Back Squat hold (5+ sec)
 
3 Rounds
10 Strict T2B
10 Strict pull-ups/Ring Rows
15740992_10209647350113462_2651878056533293500_n
“All we have to decide is what to do with the time that is given us.”
~J. R. R. Tolkien

CrossFit
For load:
Deadlift 3-3-3-3-3
(make consistent increases)
 
For time:
50 Burpees
1:00 L-Sit Hold
10 Rope Climbs
1:00 Handstand Hold
100 Sit-ups
1:00 Wall Sit Hold
10 Wall Walks
1:00 L-Sit Hold
50 Burpees
______________
 
Competitor 1
For load:
Power Snatch 5-5-5-5-5 (T&G)
(make consistent increases)
 
AMRAP 10:00
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 53/35
 
For reps:
Every 1:00 for 10:00
Odd min: Strict Pull-ups
Even min: 30′ Hand Walk
(choose reps prior to start. unbroken)
 
For time:
25 Calories on the Assault Bike
50 Chest to Bar Pull-ups
75 Double unders
_______________
 
Competitor 2
For load:
Power Snatch 5-5-5-5-5 (T&G)
(make consistent increases)
 
Record each score
0:00-10:00 to Establish:
1RM Weighted String Muscle-up
 
10:00-15:00 to Establish:
3RM Strict Deficit Handstand Push-up (depth)
 
15:00-25:00 to Establish:
1RM Weighted Legless Rope Climb
 
25:00-30:00 to Establish:
Max Distance Hand Walk (unbroken)
 
With a partner for time:
30 Synchronized CTB Pull-ups
50 One Arm Kettlebell Snatches (alt arms)
30 Synchronized Pull-ups
50 Burpees to a 6″ reach
30 Synchronized Toes to Bar
50 Over the Box Jumps 24/20
30 Synchronized Pull-ups
50 Calories on the Assault Bike
30 Sychronized CTB Pull-ups
(share work anyhow on non-sychronized movements)
____________________
 
Weightlifting
High Pull + Power Snatch
85% 2(1+2)
90% 2(1+1)
 
High Pull + Power Clean & Jerk
85% 2(2+1)
90% 2(1+1)
 
Strict Press
2×4 -choose weight-
3×3 -choose weight-
 
4 rounds:(choose weight)
10 GHD Sit-ups
8 Weighted Dips
15747533_10105018167578974_8485079553469230541_n
“The true delight is in the finding out rather than in the knowing.”
~Isaac Asimov

CrossFit
For load:
DBall Over The Shoulder 3-2-2-1-1-1
(make consistent increases)

2 rounds for time:
35 Pull-ups
800m Run
35 Shoulder to Overhead 95/65
________________

Competitor 1
Clean + Jerk
70% 2+2
75% 2+1
80% 2+1, 2+1
85% 2+1

5 attempts for distance:
Standing Broad Jump

Front Squat
70% 1×3
75% 1×3
80% 4×2

For time:
9 Thusters 115/85
15 Thrusters 95/65
21 Thrusters 75/55
15 Thrusters 95/65
9 Thusters 115/85
(each set completed unbroken)
_________________

Competitor 2
Clean + Jerk
70% 2+2
75% 2+1
80% 2+1, 2+1
85% 2+1

5 attempts for distance:
Standing Broad Jump

Front Squat
70% 1×3
75% 1×3
80% 4×2

3 rounds for time:
75m Row
(rest 1:00)

3 rounds for time:
150m Row
(rest 2:00)

3 rounds for time:
75m Row
(rest 1:00)

For time:
9 Thusters 135/95
15 Thrusters 115/85
21 Thrusters 95/65
15 Thrusters 115/85
9 Thusters 135/95
(each set completed unbroken)
__________________

Weightlifting
Pause Snatch
85% 4×2

Snatch Pull
4×4 -choose weight-

Front Squat
Work up to Heavy 8
-then-
120% Front Squat hold (5+ sec)

Glute-Ham Raise
4×3
(Use assistance if needed)

Strict Pull-ups
Work up to 1rm
-then-
1x AMRAP (unweighted)
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

14907003_10209884332079286_1468293257439599643_n

“An artist’s only concern is to shoot for some kind of perfection, and on his own terms, not anyone else’s.”
~J. D. Salinger

8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:00a Strongman
____________________
 
Weightlifting
Power Snatch + Snatch
Work up to Heavy 1+1
 
Clean + Front Squat + Jerk
Work up to Heavy 2+1+1
 
Front Squat
85% 3×2
90% 2×2
 
4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
10 Back Extensions
CrossFit
For load:
Dumbbell Bench Press 12-10-8-8-8
(make consistent increases)
 
3 rounds for time:
400m Run
15 Pull-ups
50 Air Squats
15 Pull-ups
______________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Push Presses
(make consistent increases)
 
5 rounds for load:
1 Clean + 1 Hang Clean (AK) + 1 Clean
(make consistent increases)
 
Back Squat
65% 3×8
 
AMRAP 9:00
3 Bar Muscle-ups
15 Wall Ball Shots 20/14
3 DBall 150/80
_______________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Push Presses
(make consistent increases)
 
5 rounds for load:
1 Clean + 1 Hang Clean (AK) + 1 Clean
(make consistent increases)
 
Back Squat
65% 3×8
 
AMRAP 12:00
150 10’/9′ Wall Ball Shots 20/14
90 Double unders
30 Ring Muscle-ups
________________
 
Weightlifting
Rest
15697978_956062677827997_474366155970485414_n
“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.”
~Albert Pike