Archives for August 2016
CrossFit
For load:
Push Press 3-3-3-3-3
(make consistent increases)
3 rounds for time:
30 Double unders
21 Wall Ball Shots 20/14
30 Double unders
15 Box Jumps 24/20
30 Double unders
9 Hang Power Cleans 135/95
________________
Competitor 1
Power Clean & Push Press
Test 1RM
Jerk
Test 1RM
Front Squat
Test 1RM
3 rounds at 2k pace:
500m Row
(rest 1:00)
_________________
Competitor 2
Clean
Test 1RM
Jerk
Test 1RM
Front Squat
Test 1RM
5 rounds at 2k pace:
500m Row
(rest 1:00)
__________________
Weightlifting
Block Snatch
80% 2×1
85% 4×1
Snatch Pull
3×3 -choose weight-
Front Squat
85% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups
Saturday 8/13/16
7:00a CrossFit Competitors
7:00a Sprints
9:00a Iron Athlete Weightlifting Coaches Cert.
“Education is the key to unlock the golden door of freedom.”
~George Washington Carver
~George Washington Carver
Friday 8/12/16
CrossFit
Skill
Hand Walking
For load:
Power Snatch 3-3-2-2-2
AMRAP 12:00
3 Burpees
6 Box Jumps 24/20
9 Kettlebell Swings 53/35
_____________
Competitor 1
For load:
Every 1:00 for 10:00
1 Front SquatJerk
(make consistent increases)
For load:
Weighted Bar Dips 8-8-8-8-8
(make consistent increases)
AMRAP 12:00
6 Handstand Push-ups
12 Wall Ball Shots 20/14
6 Power Snatches 95/65
______________
Competitor 2
For load:
Every 1:00 for 10:00
1 Front SquatJerk
(make consistent increases)
Bench Press
2 Waves
65% 1×3
70% 1×3
75% 1×3
80% 1×3
85% 1×3
(rest as needed)
30 rounds for time:
5 Wall Ball Shots 20/14
3 Handstand Push-ups
1 Snatch 185/125
______________
Weightlifting
Thursday 8/11/16
Wednesday 8/10/16
CrossFit
“Lynne”
5 rounds for reps:
Bench Press at Bodyweight
Pull-ups
(rest 3:00 between rounds)
_____________
Competitor 1
Clean
Test 1RM
For time:
21-15-9
Thrusters 95/65
Deadlift 225/155
For time:
60 Calorie Row
30 GHD Sit-ups
40 Calorie Row
20 GHD Sit-ups
20 Calorie Row
10 GHD Sit-ups
_____________
Competitor 2
5 rounds for load:
1 Power Clean + 1 Hang Clean + 1 Thruster
(make consistent increases )
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-ups
For time:
50 Weighted Sit-ups 25lbs
40 GHD Sit-ups
30 Toes to Bar
8 rounds for time:
1 Mile Assault Bike
(alternate with a partner)
_____________
Weightlifting
Clean + Jerk
75% 3(1+1)
80% 2(1+1)
Clean Pull
3×3 -choose weight-
Back Squat
85% 3×2
AMRAP 1:30
Abmat Sit-ups
Face Pulls
Tuesday 8/9/16
CrossFit
With a partner for time:
100m Partner Carry
100 Air Squats
200m DBall Carry 150/100
100 Air Squats
400m Burden Run (log)
100 Air Squats
800m Run
(share work anyhow. one person works at a time)
________________
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Clean & 2 Push Press
(make consistent increases)
For time:
1-3-1-5-1-3-1
Bar Muscle-ups
(alternate sets with a partner)
For total reps:
1:00 Handstand Push-ups
1:00 Rest
:45 Handstand Push-ups
1:00 Rest
:30 Handstand Push-ups
For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlebell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
___________________
Competitor 2
Bench Press
3 Waves
65% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 1×2
(start a set every 2:00)
7 rounds for time: (Cap 10)
1 Strict Ring Muscle-up + 2 Ring Muscle-up + 3 Ring Dips
(each round unbroken)
For time:
40 Kettlebell Swings 53/35
20 Pull-ups
32 Kettlebell Swings
16 Pull-ups
24 Kettlebell Swings
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups
5 rounds for time:
100m Sled Push (no weight)
50 Double unders
___________________
Weightlifting
Power Snatch + Drop Snatch
75% 4(2+1)
Power Clean + Push Press
75% 4(2+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
Monday 8/8/16
CrossFit
For load:
Push Press 5-5-5-5-5
(make consistent increases)
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
_______________
Competitor 1
Snatch
Test 1RM
Bench Press
Test 1RM
Back Squat
Test 1RM
For time:
2k Row
_______________
Competitor 2
Snatch
Test 1RM
Power Clean & Push Press
Test 1RM
Back Squat
Test 1RM
For time:
2k Row
_______________
Weightlifting
Block Snatch
75% 3×2
80% 4×1
Snatch Pull
3×3 -choose weight-
Front Squat
80% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups
Saturday 8/6/16
7:00a Sprints
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Weightlifting
12:00p Strongman
___________
Weightlifting
Friendship Cup Weightlifting Competition at CrossFit Full Strength
If not competing:
Test
Snatch 1RM
Test
Clean & Jerk 1RM
“Mystery creates wonder and wonder is the basis of man’s desire to understand.”
~Neil Armstrong
~Neil Armstrong