CrossFit Competitor (off season) Power Snatch 75% 1×3 80% 1×2 85% 2×1 90% 1×1 95% 1×1 PR Bench Press 75% 1×3 80% 1×2 85% 2×1 90% 1×1 95% 1×1 PR Back Squat 75% 1×3 80% 1×2 85% 2×1 90% 1×1 95% 1×1 PR _________________________________ Weightlifting Snatch 75% 1×3 80% 1×1 85% 1×1 90% 1×1 80% […]
Friday the 4th of July Schedule: 9:00a-11:00a Open Gym 5:00p-7:00p Open Gym CrossFit 3 rounds for time: 400m Run 15 Pull-ups 50 Air Squats 15 Handstand Push-ups ________________________________ CrossFit Competitor (off season) Clean 70% 2×3 75% 3×2 Jerk 70% 2×3 75% 3×2 Snatch Pull 100% 4×4 7 rounds for time: 1 Bar Muscle-up 5 Toes
CrossFit Rest ________________________________ CrossFit Competitor (off season) Rest ________________________________ Weightlifting Halting Power Snatch 70% 2×2 75% 1×1 80% 1.2.1.2.1 Clean Deadlift 4×2 -choose weight- Stop Squat 4×2 -choose weight- 5 rounds for time: 5 Toes to Bar 7 GHD Sit-ups “You were born to win, but to be a winner, you must plan to win,
CrossFit For load: Hang Power Clean 3-3-3, 2×3 (rest as needed) For load: Push Press 5-5-5-5-5 (rest as needed) For load: Weighted Bar Dips 5-5-5-5-5 (rest as needed) For time: 30 Weighted Sit-ups 25lbs 30 Toes to Bar 30 Sit-ups ______________________________ CrossFit Competitor (off season) Power Snatch + Snatch 70% 2+2, 2+2 75% 2+1,
CrossFit For load: Find your 1RM Overhead Squat For time: 20 Front Squats 205/135 30 Box Jump 24/20 40 KBS 53/35 50 Wall Ball 20/14 _________________________________ CrossFit Competitor (off season) Power Clean + Clean 70% 2+2, 2+2 75% 2+2 80% 2+1, 2+1 Push Press + Jerk 70% 2+2, 2+2 75% 2+2 80% 2+1, 2+1 Bench
CrossFit For load: Find you 1RM Bench Press For total reps: Every 1:00 for 20:00 Odd min: Pull-ups Even min: Handstand Push-ups (start each minute with a strict rep. unbroken sets) Time trial: 500m Row ________________________________ CrossFit Competitor (off season) Snatch 70% 2×3 75% 3×2 Clean Pull 100% 4×4 Back Squat 70% 1×3 75% 2×2
CrossFit Competitor (off season) Back Squat 75% 1×2 80% 1×1 85% 2×1 90% 1×1 95% 1×1 For time: 15-12-9-6-3 Deadlift 225/155 Handstand Push-up ___________________________________ Weightlifting Snatch 75% 1×3 80% 2×2 85% 1×1 90% 3×1 Clean + Jerk 75% 1+2, 1+2 80% 1+2 85% 1+2 90% 1+1, 1+1 Front Squat 75% 2×2 80% 1×2 85% 1.2.1.2.1
CrossFit “Cindy XXX” AMRAP 20:00 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats ________________________________________ CrossFit Competitor (off season) Bench Press 75% 1×2 80% 1×1 85% 2×1 90% 1×1 95% 1×1 3 rounds for total reps: Strict Bar Dips (:10
CrossFit Rest ________________________________ CrossFit Competitor (off season) Rest ________________________________ Weightlifting Halting Power Snatch (pause at knee) 70% 2×3 75% 3×2 Clean Deadlift 2×3 -choose weight- 3×2 -choose weight- Stop Squat 2×3 -choose weight- 3×2 -choose weight- AMRAP 1:30 Weighted Sit-ups 25lbs “You’re not obligated to win. You’re obligated to keep trying. To the best you
