East Valley Strength & Conditioning
CrossFit Competitor
“Isabel”
For time:
30 Snatch 135/95
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even Min: Deficit Handstand Push-ups 8”/6”
(pick reps prior to start. unbroken)
3 rounds for total reps:
Butterfly Pull-ups
(rest 2:00)
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Weightlifting
Snatch
75% 4×2
80% 3×2
Snatch Pull
100% 4×3
Push Press
75% 2×3
80% 4×3
CrossFit
For load:
Wt Bar Dip 5-4-3-2-1
(rest 1:30)
“Isabel”
For time:
30 Snatch 135/95
For time:
150 Double unders
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CrossFit Competitor
Power Clean + Push Press (based on 1RM C&J)
72% 2+2, 2+2
77% 2+1, 2+1
82% 1+1, 1+1
Jerk
80% 1×2
85% 2×1
90% 3×1
Back Squat
65% x 6
70% x 6
75% x 6
80% x 4
85% x 3
70% x 6
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Weightlifting
Rest
“If you lose your money, you’ve lost nothing. If you lose your friends, you’ve lost something. If you lose your word, you’ve lost everything.”
~Ben Franklin
CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Power Clean
80% 2×2
85% 1×2
90% 1×1
95% 1×1
PR
Jerk
85% 5×3
Front Squat
80% 2×3
85% 2×2
CrossFit
5 rounds for total time:
L-Sit hold
(rest 1:00)
For total time:
1000m Row
750m Row
500m Row
250m Row
500m Row
(rest while your partner rows)
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CrossFit Competitor
Snatch
80% 1×2
85% 2×1
90% 1×1
95% 2×1
Clean Pull
100% 2×3
+10kg 2×2
Front Squat
70% x 5
75% x 5
80% x 4
85% x 4
90% x 3
75% x 5
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Weightlifting
Snatch
75% 2×2
80% 2×2
85% 2×1
Push Press
80% 2×2
85% 1×2
90% 1×1
95% 1×1
PR
Deadlift
85% 2×3
90% 2×3
“Most look up and admire the stars. A champion climbs a mountain and grabs one.”
~Unknown
CrossFit
7 rounds for load:
3 Power Cleans
5 Front Squats
7 Push Jerks
(rest 1:00)
AMRAP 2:00
Push -ups
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CrossFit Competitor
3 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)
For load:
Wt Chin-up 5-5-3-3-3
(rest 1:30)
For load:
Wt Bar Dips 5-5-3-3-3
(rest 1:30)
3 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double unders (unbroken)
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Weightlifting
Clean
75% 2×2
80% 2×2
85% 1×2
Clean Pull
100% 3×3
+10kg 1×2
+20kg 1×2
Back Squat
80% 2×3
90% 3×2
“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”
~Greg Glassman
CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest 1:00)
AMRAP 13:00
1 Wall Walk
3 Pass Throughs
7 Ball Slams 20/14
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CrossFit Competitor
Clean
77% 1×2
82% 2×1
87% 1×1
92% 2×1
Jerk
82% 2×2
87% 1×1
92% 2×1
Back Squat
70% x 6
75% x 6
80% x 6
85% x 4
90% x 3
75% x 6
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Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 1×1
90% 1×1
95% 1×1
PR
Snatch Pull
100% 4×4
Deadlift:
85% 3×3
90% 2×3
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman
12:00-2:00p Open Gym
CrossFit Competitor
“Grace”
For time:
30 Clean & Jerk 135/95
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-ups
Even Min: Deficit Handstand Push-ups 6”/4”
(choose reps prior to start. umbroken)
For time:
150 Double unders
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Weightlifting
Snatch
75%3×2
80% 2×2
85% 2×1
90% 1×1
C&J
80% 2+1 ,1+2
85% 1+1, 2+1, 1+1
90% 1+1
Deadlift:
85% 4×4