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East Valley CrossFit

Archives for August 2016

W.O.D.s ·

Friday 8/5/16

CrossFit
Skill
Bar MUscle-ups
 
L-Sit
Accumulate 2:00
 
With a partner for time:
20 DBall Over the Shoulder 150/80
40 Calories on The Assault Bike
60 Deadlifts 225/155
80 Burpees to a Plate
100 Double unders
(one person works at a time)
________________

Competitor 1
5 rounds for load:
1 Power Snatch + 1 Hang Snatch (AK) + 1 Drop Snatch
(make consistent increases)
 
Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
Bench Press
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
5 rounds for time:
15 Calorie Assault Bike
10 Butterfly Pull-ups
(rest 1:00)
________________

Competitor 2
5 rounds for load:
1 Power Snatch + 1 Hang Snatch (AK) + 1 Drop Snatch
(make consistent increases)
 
Back Squat
70% 2×3
75% 3×2
 
Bench Press
2 Waves
65% 1×5
70% 1×5
75% 1×5
80% 1×5
(rest as needed)
 
For time:
9 Bar Muscle-ups
21 Push Jerks 115/85
7 Bar Muscle-ups
15 Push Jerks
5 Bar Muscle-ups
9 Push Jerks
__________________
 
Weightlifting
Snatch
Test 1RM
 
Clean & Jerk
Test 1RM
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“Fear not for the future, weep not for the past.”
~Percy Bysshe Shelley

W.O.D.s ·

Thursday 8/4/16

CrossFit
Rest
___________

Competitor 1&2
Rest
___________

Weightlifting
(If you’re testing Friday, take a rest day today)

Snatch
70% 4×1

Clean + Jerk
70% 4(1+1)

Back Squat
70% 4×2

Barbell Row
4×8 -choose weight-

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“Keep your face always toward the sunshine – and shadows will fall behind you.”
~Walt Whitman

W.O.D.s ·

Wednesday 8/3/16

CrossFit
For load:
Dumbbell Bench Press 10-8-6-6-6
(make consistent increases)
 
For time:
40 Wall Balls
30 Pullups
20 HSPU
30 Wall Balls
20 Pullups
10 HSPU
20 Wall Balls
10 Pullups
5 HSPU
________________
 
Competitor 1
Clean
70% 2×2
80% 2×1
85% 1×1
90% 3×1
95% 1×1 (only do this set if you hit 3 good reps at 90%)
 
3 rounds for time:
10 Deadlifts 225/155
50 Double unders
 
For time:
9 Thrusters 135/95
12 Thrusters 115/85
15 Thrusters 95/65
18 Thrusters 75/55
_________________
 
Competitor 2
Clean
70% 2×2
80% 2×1
85% 1×1
90% 3×1
95% 1×1 (only do this set if you hit 3 good reps at 90%)
 
Every :30 for 10:00
1 Deadlift at 70%
(positions and speed are priorities)
 
3 rounds for total reps + calories:
1:00 Assault Bike
1:00 Russian Kettlbell Swings 70/53
1:00 Wall Ball Shots 30/20
1:00 Rest
________________
 
Weightlifting
Snatch
80% 3×1
 
Clean + Jerk
75% 3(1+1)
 
Front Squat
75% 4×3
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
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“Pleasure in the job puts perfection in the work.”
~Aristotle
 

W.O.D.s ·

Tuesday 8/2/16

CrossFit
For time:
1000m Assault Bike
50 Sit-ups
1000m Run
50 Sit-ups
1000m Row
50 Sit-ups
100 Double unders
______________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Hang Power Cleans (AK)+ 1 Power Jerk
(make consistent increases)
 
Bench Press
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
AMRAP 3:00
1 Strict Handstand Push-up
(alternate with a partner every set)
 
AMRAP 10:00
7 Burpee Ring Muscle-ups
14 Burpee Box Jump Overs (24/20)
21 Burpee Pull-ups
_______________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Hang Power Cleans (AK) + 1 Power Jerk
(make consistent increases)
 
Bench Press
3 Waves
65% 1×3
70% 1×3
75% 1×3
80% 1×3
(start a set every 2:00)
 
For Time:
30 burpee ring muscle ups
30 burpee box jump over (24/20)
30 burpee pull up
 
Independent Session
20-40min Sustained Work at 70% MHR
________________
 
Weightlifting
Power Snatch
80% 4×1
 
Power Clean
80% 4×1
 
Snatch Pull
100% 4×3
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“We cannot live only for ourselves. A thousand fibers connect us with our fellow men.”
~Herman Melville