East Valley Strength & Conditioning
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
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Weightlifting
Snatch
75% 1×3
80% 1×1
85% 1×1
90% 1×1
80% 1×1
85% 1×1
90% 1×1
75% 1×3
Clean + Front Squat + Jerk
70% 1+1+2
75% 1+1+2
80% 1+1+2, 1+1+2
85% 1+1+2
Front Squat
75% 1×3
80% 1×3
85% 3×2
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
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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 to Bar
7 Pull-ups
(each round must be unbroken)
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Weightlifting
Rest
CrossFit
Rest
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CrossFit Competitor (off season)
Rest
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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
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
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CrossFit Competitor (off season)
Power Snatch + Snatch
70% 2+2, 2+2
75% 2+1, 1+2
80% 1+1, 1+1, 1+1
(based on Power Snatch 1RM)
Halting Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 2×3
75% 3×2
For time:
21-15-9
Wall Ball Shots 30/20
Kettlebell Swing 70/44
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 1×1
85% 3×1
Snatch Pull
100% 2×3
110% 3×2
Jerk
70% 1×3
75% 1×3
80% 3×2
Barbell Back Extension
3×7 -choose weight-
“Intelligent coaching is sometimes no coaching.”
~Marty Stern
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
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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 Press
70% 1×3
75% 2×2
80% 1.2.1.2.1
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Pull-ups
(alternate rounds with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
100% 1×3
110% 4×2
Weighted Pull-up
4×4 -choose weight-
Barbell Sit-up
5×5 -choose weight-
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
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CrossFit Competitor (off season)
Snatch
70% 2×3
75% 3×2
Clean Pull
100% 4×4
Back Squat
70% 1×3
75% 2×2
80% 1.2.1.2.1
For time:
1-3-1-5-1-3-1
Box Jump 30/24
Bar Muscle-up
(alternate rounds with a partner)
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Weightlifting
Power Clean
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR
Push Press
75% 1×3
80% 1×2
85% 2×1
90% 1×1
95% 1×1
PR
Back Squat
75% 1×3
80% 2×2
85% 1×1
90% 3×1
“Man is condemned to be free; because once thrown into the world, he is responsible for everything he does.
It is up to you to give [life] a meaning.”
~Jean-Paul Sartre
12:00-2:00p Open Gym
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
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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
