Archives for 2019

Upper Body
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Tempo Pullover (:04 ecc)
8-12 Seated Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Tempo Pec Deck (:04 ecc)
8-12 Low Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Cable Seated Row
8-12 Tempo Flex Rear Delt Fly (:04 ecc)
8-12 Wide Chest
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Decline Press
8-12 Tempo Multi-Triceps (:04 ecc)
8-12 Standing Shrug
(alternate rounds with a partner)
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Sleds
5 rounds:
20yd Sled Push Shuttle 225/180
(alternate shuttles with a partner)

120yd Farmers Walk 70/53

4 rounds:
40yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)

120yd Farmers Walk 70/53

3 rounds:
60yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
70% 2×3
75% 3×2

Power Clean
70% 2×3
75% 3×2

Push Press
80% 3×3

“Endurance is patience concentrated.”
~Thomas Carlyle

CrossFit
“Reverse Jerry”
For time:
2k Row
1 Mile Run
2k Row
______________

Competitor
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each set)

Deadlift
Build to a heavy set of 8

“Reverse Jerry”
For time:
2k Row
1 Mile Run
2k Row
________________

Weightlifting
Clean
70% 2×3
80% 3×2

Clean Pull
100% 2×3
110% 2×2

Front Squat
70% 2×3
80% 3×2

“In order to move others deeply we must deliberately allow ourselves to be carried away beyond the bounds of our normal sensibility.”
~Joseph Conrad

CrossFit
For load:
Every 1:00 for 10:00
Odd min: 1 Weighted Pull-up
Even min: 1 Weighted Dip
(make consistent increases)

“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
__________________________

Competitor
For load:
Every 1:00 for 10:00
Odd min: 1 Weighted Pull-up
Even min: 1 Weighted Dip
(make consistent increases)

For load:
Every 1:00 for 10:00
1 Power Clean & Jerk
(add 10lbs/5lbs each set)

“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
__________________________

Weightlifting
Tall Jerk
10:00 drilling

Jerk
70% 2×3
80% 3×2

Power Clean & Push Press
Build to a heavy set of 1+1

CrossFit
For load:
Every 2:00 for 10:00
2 Front Squat
(make consistent increases)

Tabata
Russian Kettebell Swing 70/53

(rest 1:00)

Tabata
Box Jump Over 24/20

(rest 1:00)

Tabata
Burpee
_________________

Competitor
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)

Back Squat
80% 4×3

Tabata
Russian Kettebell Swing 70/53

(rest 1:00)

Tabata
Box Jump Over 24/20

(rest 1:00)

Tabata
Burpee
_______________________

Weightlifting
Snatch
70% 2×3
80% 3×2

Snatch Pull
100% 2×3
110% 2×2

Back Squat
70% 1×3
75% 1×3
80% 1×1
85% 2×1
90% 1×1
95% 1×1

7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
________________________________

Upper Body
10-12-14-16 (decreasing load)
No rest between exercises.
Wide Chest
Pec Deck
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Seated Cable Row
Flex Rear Delt Fly
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Shoulder Press
70 Degree Shoulder
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Cable Triceps Pushdown
Preacher Curl
(alternate rounds with a partner)
__________________________________

Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1 (if 90% is good)

Clean & Jerk
70% 1×1
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1 (if 90% is good)

“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”
~Louisa May Alcott

CrossFit
For total time:
1 round:
800m Run
40 Box Jump 24/20
4 Rope Climb

2 rounds:
400m Run
20 Box Jump
2 Rope Climb

3 rounds:
200m Run
10 Box Jump
1 Rope Climb
________________________

Competitor
Hang Clean (BK)
Build to a heavy set of 1
90% of heavy set: 3×1

For total time:
1 round:
800m Run
40 Box Jump 24/20
4 Rope Climb

2 rounds:
400m Run
20 Box Jump
2 Rope Climb

3 rounds:
200m Run
10 Box Jump
1 Rope Climb
_________________________

Weightlifting
Clean
70% 2×2
75% 1×1
80% 5×1

Snatch Pull
100% 3×3

Back Squat
70% 2×3
80% 3×2

“Knowledge is proud that it knows so much; wisdom is humble that it knows no more.”
~William Cowper