Sunday 11/16/14
10:00-2:00 Rowing Clinic 2:30 Bodybuilding with Sam
CrossFit Competitor For load: Weighted Pull-up 3-3-3-3-3 (add 10lbs/5lbs. rest as needed) With a partner for time: 30 Ring Muscle-ups 30 Clean & Jerks 155/105 30 Pistols (alt legs) 20 Ring Muscle-ups 20 Clean & Jerks 175/125 20 Pistols (alt legs) 10 Ring Muscle-ups 10 Clean & Jerks 195/145 10 Pistols (alt legs) (work may
CrossFit For load: Bench Press 5-5-3-3-3 (rest as needed) For time: 150 Double unders 5 rounds for time: 5 Deadlifts 275/185 10 Burpees _____________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Slow Pull Snatch (:05 to knees) (add 10lbs/5lbs each set) 5 rounds for time: 7 GHD Sit-ups 7 Burpees to a plate
CrossFit Rest ____________________ CrossFit Competitor Rest ____________________ Weightlifting Front Squat 75% 4×3 Muscle Snatch 70% 4×3 Snatch Pull 90% 4×3 Snatch Grip Press 4×4 -choose weight- Bent Row 4×10 -choose weight- “Success is not final, failure is not fatal: it is the courage to continue that counts.“ ~Winston Churchill
CrossFit For load: Clean 3-3-2-2-2 (rest as needed) 10 rounds for calories + reps: 1:00 Row for Calories :15 Rest :30 Sit-ups :15 Rest ______________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Clean + 1 Front Squat + 1 Jerk (add 10lbs/5lbs each set) Back Squat 70% 1×3 80% 2×2 90% 3×1 5
Wednesday 11/12/14 Read More »
CrossFit For load: Push Press 5-5-3-3-3 (rest as needed) AMRAP 20:00 400m Run Pull-ups (score is total pull-ups) _____________________ CrossFit Competitor For total time: Sub-1:25/500m for as long as possible Rest 3 minutes Sub-1:30/500m for as long as possible Rest 3 minutes Sub-1:35/500m for as long as possible Rest 3 minutes Sub-1:30/500m for as long
CrossFit AMRAP 15:00 3 Burpees 6 Box Jumps 24/20 9 Kettbell Swings 53/35 ________________________ CrossFit Competitor For load: Every 1:00 for 10:00 1 Snatch + 1 Overhead Squat (add 10lbs/5lbs each set) Power Clean + Push Press 75% 2+2 80% 2+1, 1+2 85% 1+1, 1+1, 1+1 Based on Push Press 1RM For time: 1-3-1-3-1-3-1 Burpee
CrossFit Competitor Competing at The Furious 7 Athletes not competing: For time: 1-2-1-3-1-2-1 Ring Muscle-ups Strict Handstand Push-ups (alternate rounds with a partner) With a partner for time: 100 Kettlebell Swings 70/53 100 Pull-ups 100 10′ Wall Ball Shots 20/14 For time: 30 Weighted Sit-ups 70/53 30 Toes to Bar ________________________ Weightlifting Competing in The
CrossFit For load: Bench Press 8-8-5-5-5 (rest as needed) 3 rounds for total time: Handstand Hold Wall Sit Hold with chin above bar Plank Hold (rest 1:00 between rounds) For time: 50 Burpees to a plate ______________________ CrossFit Competitor Athletes Competing in Furious 7 Rest Athletes not competing in The Furious 7: Back Squat 65%
CrossFit For load: Power Clean 3-3-3-2-2-1 (rest as needed) 3 rounds for time: 21 Russian Kettlbell Swings 70/44 3 Wall Walks 21 Burpees 3 DBall Over the Shoulder 150/80 ___________________ CrossFit Competitor Snatch 70% 1×2 75% 1×1 80% 3×1 Clean 70% 1×2 75% 1×1 80% 3×1 5 rounds for time: 5 Pull-ups 3 CTB Pull-ups