Archives for 2014

12:00-2:00p Open Gym

Competitor Training
For load:
Hang Snatch 2-2-2-2-2
(rest as needed)

For total reps:
Every 1:00 for 10:00
Odd min: CTB Pull-ups
Even min: HSPU
(20 Double unders to start every min)
(pick reps prior to start.  only score successful rounds)

For time:
15-12-9-6-3
Deadlift 315/205
Box Jumps 24/20
(alt rounds with partner)
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Weightlifting
Clean + Jerk
80% 1+2, 1+1
85% 1+1, 1+1
87% 1+1, 1+1

Power Snatch
80% 3×2
85% 3×2

Front Squat
80% 3×3
85% 3×2

“The only wealth which you will keep forever is the wealth you have given away.”
~Marcus Aurelius

CrossFit
For load:
Bench Press 5-5-5-5-5
(rest as needed)

2 rounds for time:
20 Thruster 75/55
30 Burpees
40 Russian Kettlebell Swings 53/35
50 Sit-ups
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CrossFit Competitor
Front Squat
65% 2×5
70% 2×4
75% 2×3

5 rounds for load:
3 Power Clean + 3 Push Press

3 rounds for time:
25 10′ Wall Ball 20/14
50 Double unders
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Weightlifting
Rest

 “The way we communicate with others and with ourselves ultimately determines the quality of our lives.”
~ Tony Robbins