Archives for July 2015

CrossFit
For load:
Thruster 3-2-2-1-1-1
(make consistent increases)

2 rounds for time:
75 Double unders
60 Sit-ups
45 Push-ups
30 Pull-ups
15 Burpees
____________

Competitor 1&2
Skill
Every 1:00 for 10:00
1 Tall Jerk
Add 10lbs/5lbs each set

Power Snatch
Find 3RM (T&G)
2×2 90% of 3RM (T&G)
2×2 80% of 3RM (T&G)

Thruster
70% 2×3
80% 3×2

For time:
50 Ring Dips
(Muscle-up into rings)

For time:
30 Weighted Sit-ups 35lbs
30 Toes to Bar
_____________

Weightlifting
Rest

CrossFit
Rest
_________

Competitor 1&2
Rest
_________

Weightlifting
(For those competing on Sat, this is a rest day)

Snatch
80% 1×1
85% 2×1
90% 1×1
95% 1×1
-PR-

Clean + Jerk
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
-PR-

CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Rope Climbs
Even min: Ring Dips
(choose reps prior to start. unbroken.)

5 rounds for time:
7 Handstand Push-ups
30 Air Squats
7 Deadlifts 225/155
_____________

Competitor 1&2
Clean from blocks (BK)
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1

Skill
Every 1:00 for 10:00
1 Snatch High Pull + 2 Hang Snatch High Pulls
Add 10lbs/5lbs each set

Back Squat
80% 2×2
85% 5×1

3 rounds for total reps:
Glute-Ham Raises
(rest 1:00)
______________

Weightlifting
(For those maxing on Thurs, this is a rest day)

Snatch
75% 4×1

C+J
75% 1+1, 1+1, 1+1, 1+1

Front Squat
75% 4×2

CrossFit
For load:
Every 1:00 for 10:00
2 Power Cleans + 1 Push Press
(make consistent increases)

For time:
400m Run
21 Toes to Bar
21 Box Jumps 24/20
400m Run
15 Toes to Bar
15 Box Jumps
400m Run
9 Toes to Bar
9 Box Jumps
_______________

Competitor 1&2
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1

For load:
Every 1:00 for 10:00
2 Power Cleans from blocks (BK)
Add 10lbs/5lbs each set

Bench Press
Find 3RM
2×2 at 90% of 3RM
2×2 at 80% of 3RM

For time:
50 Strict Handstand Push-ups
_______________

Weightlifting
Power Snatch
80% 3×1

Power Clean
80% 3×1

Snatch Pull
80% 4×2

Barbell Situps
4×5 -choose weight-

CrossFit
For load:
Bench Press 5-5-3-3-3
(make consistent increases)

“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
___________

Competitor 1&2
For load:
Every 1:00 for 10:00
2 Snatch Push Presses + 1 OHS
Add 10lbs/5lbs each set

Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1

Front Squat
80% 2×2
85% 3×1

For time:
50 Strict Pull-ups
___________

Weightlifting
Snatch
80% 3×1

Clean + Jerk
80% 1+1, 1+1, 1+1

Back Squat
80% 3×2

GHD Sit-ups
4×10 -Unweighted-

 

Competitor 1&2
Team Training
Meet at EVCF and go to the park to push sleds
___________

Weightlifting
Snatch
80% 1×1
85% 2×1
90% 1×1
95% 1×1

C+J
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1

Back Squat
80% 4×2

CrossFit
For load:
Thruster 3-3-2-2-2
(make consistent increases)

For time:
Rope Climb 1-1-1-1-1
(alternate with a partner)

3 rounds for total reps:
1:00 Box Jump 24/20
1:00 Push-ups
1:00 Kettlebell High Pull 70/44
1:00 Rest
____________

Competitor 1&2
Jerk Balance (front rack)
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-

For load:
Every 1:00 for 10:00
2 Power Snatch (T&G)
Add 10lbs/5lbs each set

Push Press
80% 2×2
85% 1×1
90% 1×1
95% 1×1
PR

5 rounds for total reps:
1 Muscle-up + Strict Ring Dips
(rest :30)

For load:
Triceps Extension 10-8-6-6-6
____________

Weightlifting
Rest