Archives for June 2013

CrossFit
For time:
10 Archer Push-ups (each side)
20 Split Jumps
30 Toe Touch Crunches
20 Hindu Push-ups
30 Walking Lunges (each leg)
40 Leg Levers
30 Diamond Push-ups
40 Squat Jumps
50 Scissor Kicks (each leg)
40 Wide Grip Push-ups
50 Air Squats
60 Super Mans
50 Push-ups
60 Sit-ups
70 Mountain Climbers
______________________________________________

CrossFit Competitor
Snatch:
70% 2×3
75% 2×2
80% 2×2

Front Squat:
60% x 5
65% x 5
70% x 5

For time:
75 Toes to Bar
(5 Burpees at every break)
_______________________________________________

Weightlifting
Jerk:
70% 2×3
80% 2×2
85% 2×2
90% 2×1

Clean Pull: (based on 1RM Clean)
100% 2×3
+10kg 3×2

Romanian Deadlift:
4×5 -choose your weight-

“The greatest mistake a person can make is to be afraid of one.”
~Elbert Hubbard

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

3 rounds for load:
3 Front Squats + 3 Back Squats
(rest as needed)

For time:
21-15-9
Double unders
Knees to elbows
____________________________________
CrossFit Competitor
For load:
Neutral Grip Wt Pull-up 9-7-5
(rest 2:00)

For load:
Weighted Push-ups 9-7-5
(rest 2:00)

For time:
50 Double unders
5 Ring Muscle-ups
40 Double unders
4 Ring Muscle-ups
30 Double unders
3 Ring Muscle-ups
20 Double unders
2 Ring Muscle-ups
10 Double unders
1 Ring Muscle-up
30 Handstand Push-ups
_________________________________________

Weightlifting
Power Clean + Clean
70% 2+2, 2+2
80% 1+2, 2+1, 1+1
85% 1+1, 1+1

Snatch Pull:
100% 2×3
+10kg 2×2

Front Squat:
80% 2×3
85% 2×2
90% 2×2

“An ounce of performance is worth pounds of promises.”
~Mae West

CrossFit
10 rounds for time:
5 Pull-ups
7 Kettlebell Swings 53/35
9 Burpees
___________________________________________

CrossFit Competitor
Clean + Jerk
70% 2+2, 2+2
75% 2+2, 2+2
80% 2+2, 2+2

Back Squat
60% x 10
65% x 10
70% x 10

For time:
75 Kettlebell Swings 70/53
(7 Box Jumps at every break 24/20)

_____________________________________________

Weightlifting
Back-Squat:
80% 2×3
90% 3×2
95% 2×1

Romanian Deadlift:
4×5 -choose your weight-

Push Press:
70% 2×3
80% 2×3
85% 2×2
90%1×1
100% 1×1

“An open mind collects more riches than an open purse.”
~William Henry

12:00-2:00p Open Gym

7:00a Sprint Training
8:00-10:00 Open Gym
9:00a Kettlebell Class
10:00a Yoga (gym closed to other activity)
11:00-2:00p Open Gym
11:00a Weightlifting
12:30p Weightlifting

CrossFit:
6 rounds for load: (don’t let go of the bar during each round)
6 Deadlifts
6 Bent rows
6 Hang Power Cleans
6 Thrusters
6 Split Squats (each leg)
6 Good mornings
(rest 1:30 between rounds)
____________________________________________

CrossFit Competitor
For load:
Weighted Bar Dip 7-5-3
(rest as needed)

For total reps:
Every 1:00 for 10:00
Odd Min: Bar Muscle-ups
Even Min: Handstand Push-ups

“Annie”
For time:
50-40-30-20-10
Double unders
Sit-ups
____________________________________________

Weightlifting
Rest

“Yesterday is but today’s memory, and tomorrow is today’s dream.”
~Khalil Gibran

7:00a Weightlifting
12:00p Yoga
1:00p Weightlifting
4:00p Evals/Bodywork
4:00p Weightlifting
4:00p Open Gym
5:30p Weightlifting
6:00p Kettlebell
7:00p Mobility
___________________________________________

Weightlifting
Jerk:
70% 2×3
80% 3×2
85% 2×2

Back Squat:
80%2×3
90% 3×2

Snatch Pull:
100% 2×3
+10kg 3×2

CrossFit
For time:
50 Scissor Kicks (each leg)
20 Push-ups
10 Pull-ups
50 Supermans
50 Sit-ups
20 Diamond Push-ups
10 Pull-ups
50 Jumping Jacks
50 Leg Levers
20 Hindu Push-ups
10 Pull-ups
50 Squats
50 Sit-ups
20 Wide Grip Push-ups
10 Pull-ups
50 Lunges (25 each leg)
50 Toe Touch Crunches
10 Pull-ups
20 Burpees
___________________________________________
CrossFit Competitor
15:00 min to establish:
1RM Back Squat

15:00 min to establish:
1RM Deadlift

For time:
15-12-9
Toes to Bar
GHD Sit-up
Ball Slam
____________________________________________

Weightlifting
Power Clean:
75% 2×3
80% 2×2
85% 2×2

Front Squat:
80% 2×3
90% 2×2
95% 2×2

Push Press:(choose your weight)
4×5

“Sometimes adversity is what you need to face in order to become successful.”
– Zig Ziglar