Sunday 7/14/13
12:00-2:00p Open Gym
CrossFit Competitor For load: Wt Ring Dips 7-5-3 (rest as needed) For total reps: Every 1:00 for 10:00 Odd min: Bar Muscle-ups Even min: Deficit HSPU 4”/3” (start every min w/ 20 double unders) (pick reps prior to start. all set unbroken) For time: 30-20-10 Wall Ball 30/20 Pull-ups _____________________________________________ Weightlifting Jerk: 80% 2×3 85%
CrossFit 3 rounds for total reps: Handstand Push-ups (rest 1:00) For load: Bar Dips 5-5-5-5-5 (rest as needed) 3 rounds for time: 7 Deadlifts 275/185 30 Sit-ups ________________________________________________ CrossFit Competitor Power Snatch + Snatch 60% 2+1, 1+2 65% 2+1, 1+2 70% 1+1, 1+1 Power Clean + Clean 65% 2+1, 1+2 70% 2+1, 1+2 75% 1+1,
7AM Weightlifting 9AM FlexibilityRx™ 12PM Yoga 1PM Weightlifting 4PM Weightlifting 4PM Open Gym 5:30 PM Weightlifting 6PM Kettlebell 7PM Mobility ______________________________________________ Weightlifting Power Snatch: 80% 3×2 90% 2×2 100% 1×1 PR Clean Pull: (based on 1RM C&J) 100% 5×3 Drop Snatch: (based on 1RM Snatch) 80% 3×3 85% 3×2
CrossFit 3 rounds for total reps: Pull-ups (rest 1:00) “Annie” For time: 50-40-30-20-10 Double unders Sit-ups 3 rounds for total reps: Push-ups (rest 1:00) _________________________________________ CrossFit Competitor Snatch: 75% 2×3 80% 2×2 85% 2×1 Front Squat: 60% x 5 65% x 5 70% x 5 75% x 5 For time: 21 GHD Sit-ups 7 DBall
CrossFit For load: Dball Over Shoulder 3-3-3-3-3 (rest as needed) For load: Thruster 5-5-5-5-5 (rest as needed) For load: Kettlebell Swing 8-8-8-8-8 (rest as needed) __________________________________________ CrossFit Competitor For load: Neutral Grip Wt Pull-up 7-5-3 (rest 2:00) For load: Weighted Push-ups 7-5-3 (rest 2:00) AMRAP 12:00 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings
CrossFit For time: 30 Dball Thrusters 60/40 20 Pass Throughs 30 Kettbell High Pulls 70/44 20 Toes Through Rings 30 Broad Jump Burpees 20 Ball Slams 20/14 30 DBall Walking Lunges 20/14 (each leg) ______________________________________________ CrossFit Competitor Clean + Jerk: 75% 2+1, 2+1 80% 2+1, 2+1 85% 2+1, 2+1 Jerk: 85% 3×2 Back Squat: 60%
CrossFit Competitor For time: 50-40-30-20-10 Double-unders (unbroken) For total reps: Every 1:00 for 20:00 Odd Min: Handstand Push-ups Even Min: Bar Muscle-ups (choose reps prior to start. all sets unbroken) 3 rounds for total reps: Butterfly Pull-ups (rest 2:00) ______________________________________________ Weightlifting Snatch: 70% 4×3 80% 4×2 Clean+Push Jerk: 70% 2+2 , 2+2, 1+3 80% 1+2
CrossFit: For load: Power Clean 5-5-5-5-5 (rest as needed) For total time: 5 rounds: 3 Handstand Push-ups 21 Double unders 7 Box Jump Burpees 24/20 ~then~ 1500m Row ____________________________________________ CrossFit Competitor Power Snatch (based on 1RM Snatch) 60% 2×3 65% 2×2 70% 2×2 Power Clean + Push Press (based on 1RM C&J) 65% 3+3, 3+3