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East Valley Strength & Conditioning

Archives for July 2016

W.O.D.s ·

Monday 8/1/16

CrossFit
For load:
Thruster 5-4-3-2-1
(make consistent increases. from rack)
 
“Power Elizabeth”
For time:
21-15-9
Power Cleans 135/95
Ring Dips
________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make consistent increases)
 
5 rounds for load:
Pause Snatch (:03 AK)
(make consistent increases)
 
Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
 
3 rounds for time:
15 GHD Sit-ups
1 Mile Assault Bike
15 Toes to Bar
__________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make consistent increases)
 
5 rounds for load:
Pause Snatch (:03 AK)
(make consistent increases)
 
Back Squat
60% 1×5
70% 1×3
80% 1×2
90% 3×1
95% 1×1 (only do this set if you hit 3 good reps at 90%)
 
For time:
700m Row
7 Rope Climbs
500m Row
5 Rope Climbs
300m Row
3 Rope Climbs
__________________
 
Weightlifting
Snatch
85% 3×1
 
Clean + Jerk
80% 3(1+1)
 
Back Squat
85% 4×2
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
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“What’s coming will come and we’ll just have to meet it when it does.”
~J. K. Rowling

W.O.D.s ·

Saturday 7/30/16

7:00a Sprints
7:00a CrossFit Competitors
8:00a Weightlifting Competitors
10:00a Strongman
10:30a Powerlifting
10:30a Kettlebell

________________

Weightlifting
Snatch
85% 2×1
90% 3×1

Clean + Jerk
85% 2(1+1)
90% 2(1+1)

Back Squat
85% 2×2
90% 3×2

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“Spread love everywhere you go. Let no one ever come to you without leaving happier.”
~Mother Teresa

 

 

W.O.D.s ·

Friday 7/29/16

CrossFit
Skill
Hand Walking
 
5 rounds for load:
1 Power Clean + 1 Push Press
(make consistent increase)
 
For time:
15-12-9-6-3
Handstand Push-up
Toes to Bar
Bar Dips
Deadlift 225/155
_______________
 
Competitor 1
Bench Press
65% 1×5
75% 3×5
*follow each set with a legless rope climb
 
Back Squat
65% 1×5
75% 3×5
*follow each set with 1 nordic curl (:05 eccentric)
 
“J.T.”
For time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
________________
 
Competitor 2
Snatch
3 Waves
70% 1×1
75% 1×1
80% 1×1
85% 1×1
(start a set every 1:00)
 
Back Squat
2 Waves:
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 1×2
(rest as needed) 
 
Bench Press
2 Waves
60% 1×8
65% 1×8
70% 1×8
75% 1×8
(rest as needed)
 
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Bar Dips
*1 legless rope climb every 1:00
(alternate sets with a partner)
_________________
 
Weightlifting
Rest
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“I hear and I forget. I see and I remember. I do and I understand.”
~Confucius

W.O.D.s ·

Thursday 7/28/16

CrossFit
Rest
_____________
 
Competitor 1&2
Rest
_____________
 
Weightlifting
Muscle Snatch + Snatch
3(2+1) -choose weight-
 
Power Clean + Jerk
80% 4(1+2)
 
Back Squat
80% 4×2
 
Barbell Row
4×8 -choose weight-
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“The art of simplicity is a puzzle of complexity.”
~Douglas Horton

W.O.D.s ·

Wednesday 7/27/16

CrossFit
For load:
Dumbbell Bench Press 12-10-8-8-8
(make consistent increases)
 
AMRAP 17:00
5 DBall Over The Shoulder 150/100
25 Sit-ups
100′ One Arm Overhead Carry 70/53
25 Sit-ups
5 Wall Walks
_____________
 
Competitor 1
Clean
70% 1×3
80% 2×2
90% 3×1
 
Front Squat
70% 1×3
75% 1×2
80% 1×2
85% 1×1
90% 1×1
 
For time:
21-18-15-12-9
Deadlift 185/125
Wall Ball Shots 20/14
________________
 
Competitor 2
Clean
3 Waves
70% 1×1
75% 1×1
80% 1×1
85% 1×1
(start a set every 1:00)
 
3 rounds for time:
15 Deadlifts 275/185
(each set unbroken)
 
AMRAP 4:00
45′ Axle Walking Lunge (front rack) 110/80
30 Wall Ball Shots 20/14
45 Calorie Row
30 GHD Sit-ups
 
(rest 2:00)
 
AMRAP 6:00
45′ Axle Walking Lunge (front rack) 110/80
30 Wall Ball Shots 20/14
45 Calorie Row
30 GHD Sit-ups
 
(rest 3:00)
 
For time:
45′ Axle Walking Lunge (front rack) 110/80
30 Wall Ball Shots 20/14
45 Calorie Row
30 GHD Sit-ups
_______________
 
Weightlifting
Clean + Jerk
80% 3(2+1)
85% 2(2+1)
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 4×3
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
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“Knowing your own darkness is the best method for dealing with the darknesses of other people.”
~Carl Jung

W.O.D.s ·

Tuesday 7/26/16

CrossFit
Skill
Bar Muscle-ups
 
2 rounds for time:
1:00 L-Sit
800m Run
5 Rope Climbs
______________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean + 1 Power Jerk
(make consistent increases)
 
Bench Press
60% 1×5
70% 1×3
80% 1×2
90% 1×2
95% 1×1
 
For time:
20 GHD Sit-ups
20 Toes to Bar
20 GHD Sit-ups
 
10 Rounds for time:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Calories on The Assault Bike
________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean + 1 Power Jerk
(make consistent increases)
 
Bench Press
3 Waves
60% 1×5
65% 1×5
70% 1×5
75% 1×5
(start a set every 2:00)
 
For time:
3-5-3-7-3-5-3
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)
 
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
(alternate sets with a partner)
 
Independent Session
30-50min Sustained Work at 70% MHR
________________
 
Weightlifting
Power Snatch + Drop Snatch
80% 4(2+1)
 
Power Clean + Push Press
80% 4(2+1)
 
Press
3×5 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“All people, regardless of whether they’re athletes or not, should treat people the way they want to be treated.”
~Walter Payton

W.O.D.s ·

Monday 7/25/16

CrossFit
5 rounds for load:
1 Power Clean + 1 Thruster
(make consistent inceases.)
 
3 rounds for time:
75 Double unders
50 Air Squats
25 Calorie Row
_____________
 
Competitor 1
5 rounds for load:
1 Pause Snatch (:03 in receiving position)
(make consistent increases)
 
Back Squat
60% 1×5
70% 1×3
80% 1×2
90% 1×2
95% 1×1
 
For time:
15 Clean & Jerk 135/95
800m Run
5 Rope Climbs
______________
 
Competitor 2
5 rounds for load:
1 Pause Snatch (:03 in receiving position)
(make consistent increases)
 
Back Squat
3 Waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
90% 1×1
(start a set every 2:00)
 
For time:
30 Snatches 135/95
1 Mile Run
10 Rope Climbs
(snatch any style)
_______________
 
Weightlifting
Block Snatch
80% 2×2
85% 3×1
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
85% 4×3
 
Strict Pull-ups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
DanHumphrey

“The best way to find out if you can trust somebody is to trust them.”
~Ernest Hemingway

W.O.D.s ·

Saturday 7/23/16

7:00a Sprints
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
___________
Weightlifting
Snatch
85% 5×1
 
Clean + Jerk
85% 5(1+1)
 
Back Squat
85% 5×2
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