CrossFit
For load:
Weighted Pull-ups 5-5-5-5-5
(make consistent increases)
 
For load:
Weighted Push-ups 5-5-5-5-5
(make consistent increases)
 
AMRAP 15:00
12 Ring Push-ups
3 Candlestick Rolls to Feet
12 Toes Through Rings
3 Wall Walks
12 Russian Kettlebell Swings 70/44
_______________
 
Competitor 1&2
Snatch
70% 1.1.1.1.1 (rep every :30)
75% 1.1.1.1.1 (rep every :45)
80% 1.1.1.1.1 (rep every 1:00)
(rest as needed between sets)
 
4 rounds at a moderate load:
8 Bulgarian Split Squats (each leg)
12 Back Extensions
 
Every 1:00 for 30:00
Min 1: 12 Calories on The Assault Bike
Min 2: 3 Rope Climbs
Min 3: 12 Partner Med Ball Sit-ups 20/14
Min 4: 3 DBall Over the Shoulder 150/100
Min 5: 12 Burpees
________________
 
Weightlifting
Muscle Snatch
3×3 -choose weight-
 
Muscle Clean
3×3 -choose weight-
 
Front Squat
85% 2×2
65% 4×5
 
Partner Med Ball Sit-up
4×10 -choose weight-
 
Strict Pull-ups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
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“Action is the foundational key to all success.”
~Pablo Picasso

8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting
_______________
 
Weightlifting
Back Squat
Heavy Double
-then-
4×6 @ 70% of Heavy Double
 
RDL
4×5 -choose weight-
 
Bulgarian Split Squats
4×10 -choose weight-
(each side)
_______________

Sat, Oct 22nd (4p)
Barbells for Boobs
Hosted by East Valley CrossFit


Food, Music & Prizes!
Prizes provided by:
Xendurance
PrimeTime MMA (Tony Kelley)
KMF (Kelli Michelle)

Registration link

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CrossFit
For load:
Strict Press 3-3-3-3-3
(make consistent increases)
 
AMRAP 10:00
7 Pull-ups
250m Row
7 Bench Press 135/95
_____________
 
Competitor 1
Power Snatch
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
Push Press
Work to a heavy set of 2
85% of heavy set: 4×2
 
AMRAP 7:00
1 Toe to Bar + 1 CTB Pull-up + 1 Bar Muscle-up
(each round unbroken)
 
For time:
10 Back Squat 155/105
10 Back Squat 185/125
10 Back Squat 225/155
10 Back Squat 185/125
10 Back Squat 155/105
_____________
 
Competitor 2
Power Snatch
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
Push Press
Work to a heavy set of 2
85% of heavy set: 4×2
 
10 rounds for time:
4 CTB Pull-ups + 3 Toes to Bar + 2 Bar Muscle-up
(each round unbroken)
 
For time:
10 Back Squat 225/155
10 Back Squat 275/185
10 Back Squat 315/205
10 Back Squat 275/185
10 Back Squat 225/155
_____________
 
Weightlifting
Rest
2014-05-03-17-41-59

“No man will make a great leader who wants to do it all himself or get all the credit for doing it.”
~Andrew Carnegie

CrossFit
Rest
_________

Competitor 1&2
Rest
_________

Weightlifting
Drop Snatch
4×3 -choose weight-
 
Pause Jerk + Jerk
4 (2+1) -choose weight-
 
Barbell Lunge
4×8 -choose weight-
(Alternating sides)
 
Barbell Row
4×8 -choose weight-
 
Woodchops (Cable machine)
4 sets of:
8 each side low to high
8 each side high to low
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“Action is the foundational key to all success.”
~Pablo Picasso

CrossFit
Skill
Turkish Get-up
 
For time:
21-15-9
Kettlebell Swing 53/35
Box Jump 24/20
Burpee
_____________
 
Competitor 1
5 rounds for load:
2 Clean Pulls + 2 Cleans
(make consistent increases)
 
3 rounds for load:
Pause Jerk Dip (:05 in dip)
 
Front Squat
Work to a heavy set of 3
90% of heavy set: 4×2
 
For time:
15-12-9-6
Thruster 95/65
Calories on The Rower
Burpees Over The Rower
GHD Sit-ups
______________
 
Competitor 2
5 rounds for load:
2 Clean Pulls + 2 Cleans
(make consistent increases)
 
3 rounds for load:
Pause Jerk Dip (:05 in dip)
 
Front Squat
Work to a heavy set of 3
90% of heavy set: 4×2
 
For time:
18-15-12-9-6
Thruster 95/65
Calories on The Rower
Burpees Over The Rower
GHD Sit-ups
 
Independent Session:
30-40min Sustained Conditioning 70% MHR
______________
 
Weightlifting
Pause Snatch
75% 4×2
 
Pause Clean
75% 4×2
 
Clean Deadlifts
90% 4×5
(based on 1rm clean)
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
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“Success is simple. Do what’s right, the right way, at the right time.”
~Arnold H. Glasow

CrossFit
For time:
10 Rope Climbs
1 Mile Run
30 Clean & Jerks 135/95
____________
 
Competitor 1
Jerk
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
Hang Power Clean (AK)
Work to a heavy set of 2
85% of heavy set: 4×2
 
Bench Press
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
AMRAP 15:00
3 Handstand Push-ups
6 Ring Dips
9 Pull-ups
_____________
 
Competitor 2
Jerk
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
Hang Power Clean (AK)
Work to a heavy set of 2
85% of heavy set: 4×2
 
Bench Press
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
AMRAP 20:00
400m Run
Max Ring Muscle-ups
 
3 rounds for total reps:
Max Ring Dips
(rest :30)
_______________
 
Weightlifting
Snatch High Pull + Power Snatch
70% 4(3+2)
 
Clean High Pull + Power Clean
70% 4(3+2)
 
Back Squat
65% 4×5
 
GHD Sit-ups
4×10 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“Since we cannot change reality, let us change the eyes which see reality.”
~Nikos Kazantzakis
CrossFit
For load:
Bench Press 1-1-1-1-1
(make consistent increases)
 
AMRAP 11:00
5 Handstand Push-ups
7 Ring Dips
9 Push-up
 
For calories:
1:30 Assault Bike
3:00 Rest
1:30 Assault Bike
_____________
 
Competitor 1&2
Snatch
Work to a heavy set of 2
85% of heavy set: 4×2
 
3 rounds for load:
1 Eccentric Snatch Pull (:06)
(make consistent increases)
 
Back Squat
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
 
For time:
2k Row
_____________

 

Weightlifting
Muscle Snatch

5×3 -choose weight-

Muscle Clean
5×3 -choose weight-

Front Squat
65% 4×5

Partner Med Ball Sit-up
4×10 -choose weight-

Strict Pull-ups
1x AMRAP (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

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“Life is what happens while you are busy making other plans.”
~John Lennon

7:00a CrossFit Competitor
7:00a Weightlifting Competitor
7:00a Strongman
7:30a Kettlebell at Kiwanis Park
_____________

2016 Arizona Weightlifting State Championships

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CrossFit
For load:
Strict Press 5-5-5-5-5
(make consistent increases)
 
“Nicole”
AMRAP 20:00
400m Run
Max Pull-ups
__________
 
Competitor 1
Power Snatch
Work to a heavy set of 3
90% of heavy set: 4×2
 
Push Press
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Front Squat 185/125 (from ground)
(choose reps prior to start. unbroken)
 
At a moderate pace:
2k Row
__________
 
Competitor 2
Power Snatch
Work to a heavy set of 3
90% of heavy set: 4×2
 
Push Press
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
 
For total reps:
Every 1:00 for 20:00
Odd min: Ring Muscle-up
Even min: Front Squat 225/155 (from ground)
(choose reps prior to start. unbroken)
 
At a moderate pace:
2k Row
__________
 
Weightlifting
Athletes not competing in The Arizona State Championships
Snatch
Test 1rm
 
Clean + Jerk
Test 1rm
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“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
~John F. Kennedy

CrossFit
Rest
__________

Competitor 1&2
Rest
__________

Sprints
6:00p Corona del Sol
__________

Weightlifting
Snatch
70% 4×1

Clean + Jerk
70% 4(1+1)

Pause Squat
65% 4×3

Barbell Row
4×8 -choose weight

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“Only passions, great passions can elevate the soul to great things.”
~Denis Diderot