Archives for July 2013

Weightlifting
Front Squat
75% 2×3
80% 2×2
85% 1×2
90% 1×1
95% 1×1
PR

Push Press
5×3 -choose your weight-

Drop Snatch (based on 1RM Snatch)
75% 5×3

CrossFit
3 rounds for total reps:
Toes to Bar
(rest 1:00)

2 rounds for total time: (running clock)
1000m Row
(rest while your partner works)

3 rounds for total time:
L-Sit hold
(rest 1:00)
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CrossFit Competitor
Snatch
80% 2×2
85% 2×1
90% 3×1

Clean Pull
100% 4×3

Front Squat
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
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Weightlifting
Power Clean
70% 2×3
75% 2×2
80% 2×2

Snatch Pull (based on 1RM Snatch)
100% 5×3

Deadlift:
80% 2×3
90% 2×2
95% 1×1
PR

“The less effort, the faster and more powerful you will be.”
~Bruce Lee

CrossFit
For load:
Hang Power Clean 5-5-5-5-5
(rest as needed)

For load:
Bench Press 5-5-5-5-5
(rest as needed)

AMRAP 2:00
DBall Over the Shoulder 150/100
~then~
AMRAP 2:00
Push-ups
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CrossFit Competitor
For load:
Neutral Grip Wt Pull-up 5-3-1
(rest 2:00)

For load:
Weighted Push-ups 5-3-1
(rest 2:00)

5 rounds for time:
3 Ring Muscle-ups
7 Handstand Push-ups
21 Double-unders (unbroken)
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Weightlifting
Power Snatch
75% 2×3
80% 3×2

Jerk
75% 2×2
80% 2×2
85% 2×2

Snatch Grip Push Press
5×4 -choose your weight-

“You can never plan the future by the past.”
~Edmund Burke

CrossFit
For load:
Weighted Pull-ups 5-5-5-5-5
(rest as needed)

AMRAP 10:00
10 Wall Ball 20/14
10 Box Jumps 24/20
10 Steps Walking Lunges
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CrossFit Competitor
Clean + Jerk
75% 2+1
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1

Back Squat: 
60% x 6
65% x 6
70% x 6
75% x 6
80% x 6

For load:
Kettlebell Swing 7-7-7-7-7
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Weightlifting
Back Squat
80% 2×3
85% 2X2
90% 2×2
95% 1×1
PR

Snatch Pull
100% 4×3
+10kg 2×3

Romanian Deadlift
75% 5x3

“What saves a man is to take a step. Then another step.”
~C. S. Lewis

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

Snatch Pull:
100% 3×3
+10kg 3×2

Back-Squat:
80% 3×3
90% 3×2

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
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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, 1+1

Back Squat:
55% x 8
60% x 8
65% x 8
70% x 8
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Weightlifting
Rest

“The mind is everything. What you think you become.”
~Buddha

7AM Weightlifting
9AM FlexibilityRx™
12PM Yoga
1PM Weightlifting
4PM Weightlifting
4PM Open Gym
5:30 PM Weightlifting
6PM Kettlebell
7PM Mobility
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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