CrossFit
3 Rounds for total reps:
Strict Pull-ups
(rest 1:30)

5 Rounds for total reps:
Handstand Push-ups
(rest 1:00)

Not timed:
7 Rope Climbs
(rest as needed)

5 rounds for load:
2 Power Clean + 2 Push Press
(rest as needed)
_______________________________________________

CrossFit Competitor
For load:
3 Position Power Clean 1-1-1-1-1
(High Hang, Knee, Bellow Knee)
(rest as needed)

For time:
21-15-9
Wall Ball 20/14
Toes to Bar
Box Jump 24/20

4 rounds for time:
50yrd Dog Sled Push 180/120
(relay of 3 athletes)

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“Goals are dreams with deadlines.”
~Diana Scharf Hunt

CrossFit
Rest
_____________________________________________

CrossFit Competitor
Rest
_____________________________________________

Weightlifting
Clean
80% 2×2
85% 1×2
90% 1×1
95%1×1
PR

Snatch Pull
100% 4×3

Push Press
75% 2×3
80% 2×3
85% 2×2

Broad Jump Test

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“Patience, persistence and perspiration make an unbeatable combination for success.”
~Napoleon Hill

CrossFit
5 rounds for time:
300m Row
7 Front Squats 135/95 (from ground)
15 Push-ups (hand release)
______________________________________________

CrossFit Competitor
For load:
Weighted Pull-ups 3-3-3-3-3
(rest 1:30)

3 rounds for time:
400m Run
(alternate with a partner)

5 rounds for time:
1 Rope Climb 12′
3 Bar Muscle-ups
7 Handstand Push-ups
21 Double Unders
______________________________________________

Weightlifting
Power Snatch + Snatch(high hang)
75% 2+2, 1+3
80% 1+2, 1+2
85%1+1, 1+1

Jerk 
75% 3×3
80% 4×2

Front Squat
85% 3×3

Sprint
4x30yrd

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“A good plan vigorously executed right now is far better than a perfect plan executed next week.”
~General George Patton

CrossFit
3 rounds for total time:
800m Run
(rest 2:00)
_______________________
____________________

CrossFit Competitor
For load:
Front Squat
2×3 80%
2×2 85%
2×2 90%

“D.T.”
5 rounds for time:
12 Deadlifts 155/115
9 Hang Power Cleans 155/115
6 Shoulder to Overhead 155/115
______________________________________________

Weightlifting
Power Clean+Clean
75% 2+2, 1+2
80% 2+1, 1+1
85% 1+1, 1+1

Clean Pull 
100% 4×3

Drop Snatch
70%2×4
75% 2×3
80% 2×3

Bench Press
80% 3×5
85% 3×5

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“When you practice gratefulness, there is a sense of respect toward others.”
~Dalai Lama

 

 

CrossFit
“D.T.”
5 rounds for time:
12 Deadlifts 155/115
9 Hang Power Cleans 155/115
6 Shoulder to Overhead 155/115

PNF Stretch
________________________
____________________

CrossFit Competitor
3 rounds for total time:
800m Run
(rest 2:00)

PNF Stretch
_____________________________________________

Weightlifting
Power Snatch+Snatch
75% 2+2 ; 2+2
80% 1+2 ; 1+1
85% 1+1 ;1+1

Push Jerk
75% 3×3
80% 3×2

Back Squat
80% 2×2
90% 2×1
95% 1×1
PR

Tabata
Dips/Sit-ups

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Time does not change us. It just unfolds us.”
~Max Frisch

12:00p Coaches Meeting
12:00-2:00p Open Gym

CrossFit Competitor
SICest of the Southwest Wod 1
11:00 to complete:
A. 100 Double unders
B. Establish 5RM Front Squat (from ground)
C. Combined total reps: 2 sets of Bar Muscle-ups
(Your score is Double Unders+ 5RM + Total Muscle-ups)

For time:
21-15-9
Row for Calories
Toes to Bar
Airdyne for Calories
_____________________________________________

Weightlifting
Jerk:
75% 3×3
80% 3×2
85% 3×1

Deadlift
85% 4×3
90% 3×2

Back Squat
75% 2×3
80% 2×3
85%2×3
87% 2×1

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“Strength and growth come only through continuous effort and struggle.”
~Napoleon Hill

CrossFit
5 rounds for load:
2 Front Squat + 2 Push Press
(rest 1:00)

For total reps:
Every 1:00 for 10:00
Odd min: Dball Over Shoulder
Even min: Push-ups
(pick reps prior to start. Only score successful rounds)

3 rounds for total reps:
Toes through rings
(rest 1:00)
_____________________________________________

CrossFit Competitors
For load:
3 Position Snatch 1-1-1-1-1
(High Hang, Knee, Bellow Knee)

For total reps:
Every 1:00 for 10:00
Odd min: Hang Clean 185/125
Even min: Rope Climbs 12′
(pick reps prior to start. Only score successful rounds)

3 rounds for total reps:
Bar Dips
(rest 1:00)
______________________________________________

Weightlifting
Rest

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“You can never cross the ocean unless you have the courage to lose sight of the shore.”
~Christopher Columbus

CrossFit
Rest
____________________________________________

CrossFit Competitor
Rest
____________________________________________

Weightlifting
Power Clean + Clean + Front Squat
75% 1+3+1,  2+2+1,  1+1+1
80% 1+1+1, 1+2+1, 1+1+1
85% 1+1+1

Clean Pull
100% 5×4

Drop Snatch
65% 2×5
75% 2×4
80% 2×3

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“How much easier it is to be critical than to be correct.”
~Benjamin Disraeli

CrossFit
Not timed:
7 Rope Climbs 12′

For load:
Overhead Squat 7-5-3
(rest as needed)

3 rounds for time:
15 Burpees on to a plate
25 Sit-ups
35 Double unders
__________________________________________

CrossFit Competitor
3 rounds not timed:
5 Position Strict Muscle-up
(hold each position for :05)
(athletes competing this weekend skip MU’s)

SICest of the Southwest Wod 3
For time:
20 Ground to Overhead 135/95
25 Toes to Bar
20 Burpees on to a plate
25 Cal Row (sub for 1k Watt Bike)

Not timed:
1 Mile run

__________________________________________

Weightlifting
Power Snatch + Power Snatch(knee) + Snatch(bellow knee)
70% 1+2+1, 1+1+2
75% 1+2+1, 2+2+2, 2+2+2
80% 1+1+1

Front Squat
80% 2×3
85% 2×3
87% 2×3

For time:
Box Jumps 1-2-3-4-5-6-7-8
Sit-ups 8-7-6-5-4-3-2-1

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“You must do the things you think you cannot do.”
~Eleanor Roosevelt