East Valley Strength & Conditioning
CrossFit
Rest
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Competitor
Rest
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Weightlifting
Clean
80% 3×2
85% 3×2
Clean Pull
100% 4×3
Drop Snatch
70% 3×3
75% 2×3
Lung Jump
Test
“Honor your calling. Everybody has one. Trust your heart and success will come to you.”
~Oprah
CrossFit
3 rounds for total reps:
Pull-ups
(rest 1:00)
For time:
5 Rope Climb 12”
25 Push-ups
4 Rope Climb
25 Push-ups
3 Rope Climb
25 Push-ups
2 Rope Climb
25 Push-ups
1 Rope Climb
For time:
800m Run
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CrossFit Competitor
5 rounds for load:
1 Power Snatch + 1 Snatch
(rest as needed)
3 rounds for time:
21 Kettbell Swings 53/35
21 Toes to Bar
Not timed:
1 Mile run
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Weightlifting
Snatch
75% 2×3
80% 2×2
85% 2×2
Push Press
80% 1×3
85% 2×2
90% 2×1
95% 1×1
PR
Front Squat
80% 2×3
85% 2×3
“Behold the turtle. He makes progress only when he sticks his neck out.”
~James. B. Conant
CrossFit
5 rounds for load:
1 Power Clean + 1 Clean
(rest as needed)
5 rounds for load:
1 Push Press + 1 Jerk
(rest as needed)
5 rounds for load:
3 Front Squats + 3 Back Squats
(rest as needed)
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CrossFit Competitor
For time:
21-15-9
Box Jump 24/20
Wall Ball Shots 20/14
Double Under
3 rounds for time:
500m Row
400m Run
(rest 1:00)
PNF Stretch
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Weightlifting
Power Clean
75% 2×2
80% 2×2
85% 2×2
Snatch Pull
100% 4×3
Push Press(snatch grip)
70%2×4
75% 2×3
80% 2×3
Bench Press
85% 3×4
90% 2×3
“Do not free a camel of the burden of his hump; you may be freeing him from being a camel.”
~G.K.Chesterton
CrossFit
For time:
21-15-9
Box Jump 24/20
Toes to Bar
Double Under
3 rounds for time:
500m Row
400m Run
(rest 1:00)
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CrossFit Competitor
5 rounds for load:
1 Power Clean + 1 Clean + 1 Jerk
(rest as needed)
For time:
5 Rope Climb 12”
20 Handstand Push-ups
4 Rope Climb
15 Handstand Push-ups
3 Rope Climb
10 Handstand Push-ups
2 Rope Climb
5 Handstand Push-ups
1 Rope Climb
For time:
800m Run
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Weightlifting
Power Snatch
75% 2×3
80% 2×2
85% 2×2
Jerk
75% 3×3
80% 3×2
Back Squat
85% 3×3
90% 2×2
Tabata
Dips/Sit-ups
EVCF B4B 2013
11:00-2:00p Rowing Clinic with Kare Williams
CrossFit Competitor
For load:
Dumbbell Snatch 1-1-1-1-1 (each arm)
(rest as needed)
For load:
Every 1:00 for 10:00
1 Snatch
(add 10lbs/5lbs each set)
3 rounds not timed:
1 Strict Muscle-up + 2 x Ten Second Ring Dips
(rest as needed)
AMRAP 8:00
2 Ring Muscle-ups
4 Handstand Push-ups
6 Pistols (alternate legs)
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Weightlifting
Clean
75% 2×3
80% 2×2
85% 3×2
Drop Snatch
75% 3×3
80% 3×3
Back Squat
80% 3×3
85% 2×3
Tabata
Upright Row/Bent Row
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
~Buddha
CrossFit
5 rounds for load:
1 Power Clean + 2 Hang Clean (below knee)
(rest as needed)
For load:
Push Press 3-3-3-3-3
(rest as needed)
For load:
Front Squat 3-3-3-3-3
(rest as needed)
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CrossFit Competitor
For time:
400m Run
(rest 2:00)
1600m Run
(rest 2:00)
800m Run
(rest 2:00)
400m Run
PNF Stretch
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Weightlifting
Rest
“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.”
~Maya Angelou
CrossFit
Rest
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CrossFit Competitor
Rest
____________________________________________
Weightlifting
Power Snatch
80% 2×2
85% 1×2
90% 1×1
95% 1×1
PR
Clean Pull
100% 4×3
Push Press
75% 2×3
80% 2×3
85% 2×2
Lung Jump
Test
“Whoever wants to reach a distant goal must take many small steps.”
~Helmut Schmidt
