Archives for August 2016
CrossFit
For load:
Every 1:00 for 10:00
2 Power Snatches
(make consistent increases)
“J.T.”
For time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
For time:
500m Row
(rest 1:30)
500m Row
___________
Competitor 1
Skill
Jerk in Split
For load:
Every 1:00 for 10:00
2 Hang Snatch (hip)
(make Consistent increases)
7:00 to establish:
3RM Overhead Squat
AMRAP 15:00
45 Double unders
3 DBall Over the Shoulder 150/100
30 Box Jumps 24/20
2 Rope Climbs
15 GHD Sit-ups
1 Wall Walk
____________
Competitor 2
Skill
Jerk in Split
For load:
Every 1:00 for 10:00
2 Hang Snatch (hip)
(make Consistent increases)
2 rounds for time:
50′ Hand Walk
25 GHD Sit-ups
50 Double unders
For time:
400m Run
12 Back Squats 225/155
4 Rope Climbs
400m Run
9 Back Squats
3 Rope Climbs
400m Run
6 Back Squats
2 Rope Climbs
____________
Weightlifting
Thursday 9/1/16
CrossFit
Rest
________
Competitor 1&2
Rest
________
Sprints
7:00p Corona del Sol
________
Weightlifting
High Hang Snatch (hip)
5×2 -choose weight-
Power Clean + Jerk
80% 4(1+2)
Pause Squat
65% 4×3
Barbell Row
4×8 -choose weight-
“One test of the correctness of educational procedure is the happiness of the child.”
~Maria Montessori
~Maria Montessori
Wednesday 8/31/16
CrossFit
7:00 to establish:
Heavy Turkish Get-up
AMRAP 30:00
10 Push-ups
15 Kettlebell Swings 53/35
20 Sit-ups
(alternate rounds with a partner)
____________
Competitor 1
For load:
Hang Clean (hip) 5-5-5-5-5
(make Consistent increases)
For load:
Front Squat 3-3-3-3-3
*follow each set with 3 Glute-Ham Raises
“Grace”
For time:
30 Clean & Jerks 135/95
____________
Competitor 2
For load:
Hang Clean (hip) 5-5-5-5-5
(make Consistent increases)
For load:
Front Squat 3-3-3-3-3
*follow each set with 3 Glute-Ham Raises
5 rounds for time:
15 Calorie Bike
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerk
(alternate rounds with a partner)
____________
Weightlifting
Clean + Jerk
75% 3(2+2)
80% 4(2+1)
Clean Pull
3×3 -choose weight-
Back Squat
85% 3×2
AMRAP 1:30
Abmat Sit-ups
Face Pulls
Tuesday 8/30/16
CrossFit
AMRAP 1:00
Rope Climbs
AMRAP 1:00
Handstand Push-ups
AMRAP 1:00
Toes to Bar
3 rounds for time:
500m Row
400m Run
30 Double unders
___________
Competitor 1
For load:
Close Grip Bench Press 8-5-5-3-3-3
*follow each set with 1 legless rope climb
For load:
Every 1:00 for 10:00
2 Power Clean & Push Press
(make consistent increases)
AMRAP 7:00
Ring Muscle-ups
For time:
100/70 Calories on The Assault Bike
___________
Competitor 2
Bench Press
Test 1RM
For load:
Every 1:00 for 10:00
2 Power Clean & Push Press
(make consistent increases)
For time:
30 Ring Muscle-ups
Independent Session
30-50min Sustained Work at 70% MHR
___________
Weightlifting
Power Snatch + Drop Snatch
75% 4(2+1)
Power Clean + Push Press
75% 4(2+1)
Press
3×5 -choose weight-
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
Monday 8/29/16
CrossFit
For load:
Every 1:00 for 10:00
1 Push Press
(make consistent increases)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
_______________
Competitor 1
5 rounds for load:
1 Slow Snatch Pull (:05) + 1 Hang Snatch (BK) + 1 Drop Snatch
(make consistent increases)
For load:
Back Squat 8-8-8-8-8
(make consistent increases)
AMRAP 20:00
300m Row
25 Double unders
200m Run
15 Toes to Bar
______________
Competitor 2
5 rounds for load:
1 Slow Snatch Pull (:05) + 1 Hang Snatch (BK) + 1 Drop Snatch
(make consistent increases)
For load:
Back Squat 8-8-8-8-8
(make consistent increases)
4 rounds for load:
8 Rollouts + 8 Barbell Sit-ups
(make consistent increases)
For time:
100/70 Calories on The Assault Bike
_____________
Weightlifting
Block Snatch
75% 3×2
80% 4×1
Snatch Pull
3×3 -choose weight-
Front Squat
80% 4×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
GHD Sit-ups
Saturday 8/27/16
Friday 8/26/16
CrossFit
For load:
Every 1:00 for 10:00
1 Cluster + 1 Thruster
(make consistent increases)
For time:
12-9-6-3
Handstand Push-up
Ball Slam 20/14
Ring Dip
Ball Slam
Push-up
4 rounds for time:
250m Row
(1:00)
_______________
Competitor 1
Skill
Tall Jerk Drill
For load:
Hang Power Snatch (BK) 5-5-5-5-5
(make consistent increases)
For load:
Bar Dips 3-3-3-3-3
(make consistent increases)
For time:
600m Run
12 Back Squats 205/135
4 Rope Climbs
400m Run
9 Back Squats
3 Rope Climbs
200m Run
6 Back Squats
2 Rope Climbs
______________
Competitor 2
Skill
Tall Jerk Drill
For load:
Hang Power Snatch (BK) 5-5-5-5-5
(make Consistent increases)
3 rounds for time:
12 Thrusters 135/95
6 Bar Muscle-ups
3 DBall Over The Shoulder 150/100
7 rounds at 2k pace:
500m Row
(rest 1:00)
______________
Weightlifting
Thursday 8/25/16
CrossFit
Rest
____________
Competitor 1&2
Rest
____________
Weightlifting
(Competitors, if you’re testing Friday, take a rest day today)
Snatch
70% 4×1
Clean + Jerk
70% 4(1+1)
Back Squat
70% 4×2
Barbell Row
4×8 -choose weight-
“Life is really simple, but we insist on making it complicated.”
~Confucius
~Confucius