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East Valley Strength & Conditioning

Archives for September 2016

W.O.D.s ·

Saturday 10/1/16

8:00a CrossFit Competitor
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting
__________

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

Clean+ Jerk
2 Waves
85% 1(1+1)
90% 1(1+1)
95% 1(1+1)

Front Squat
90% 3×1

W.O.D.s ·

Friday 9/30/16

CrossFit
Skill
Handwalking

7 rounds for time:
10 Box Jumps
15 Second L-Sit Hold
10 Ring Rows
15 Push-ups (hand release)
___________

Competitor 1
Power Snatch
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)

Push Press
Work to a heavy set of 3
90% of heavy set: 4×2

AMRAP 14:00
7 Deadlifts 225/155
14 Box Jumps 24/20
7 Handstand Push-ups
14 Calorie Row
7 Thrusters 95/65
___________

Competitor 2
Power Snatch
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)

Push Press
Work to a heavy set of 3
90% of heavy set: 4×2

7:00 to complete:
3 rounds:
10 Deadlift 275/185
50 Double-unders

~then~

7:00 to complete:
5 rounds:
7 Calories on The Assault Bike
7 Handstand Push-ups
7 Box Jumps 24/20

~then~

7:00 to complete:
21-15-9
Thrusters 95/65
Row for calories
___________

Weightlifting
Rest

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“When you have two alternatives, the first thing you have to do is to look for the third that you didn’t think about, that doesn’t exist.”
~Shimon Peres

W.O.D.s ·

Wednesday 9/28/16

CrossFit
For load:
Back Squat 3-3-3-3-3
(make consistent increases)
 
For time:
800m Run
(rest 3:00)
400m Run
(rest 2:00)
400m Run
(rest 2:00)
200m Run
(rest 1:00)
200m Run
(rest 1:00)
200m Run
____________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK + :02 AK)
(make consistent increases)
 
For time:
10 Cleans 185/125
10 Cleans 155/105
10 Cleans 135/95
 
For time:
21-15-9
Weighted Sit-ups 53/35
Toes to Bar
 
For total distance:
20yrd Sled Push
(start with 45lbs, add 45l/25 each push. no rest between attempts)
(continue until you are unable to go 20yrds without stopping)
____________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK + :02 AK)
(make consistent increases)
 
For time:
10 Cleans 225/155
10 Cleans 205/135
10 Cleans 185/125
 
For time:
21-15-9
GHD Sit-up
Toes to Bar
 
For total distance:
20yrd Sled Push
(start with 45lbs, add 45l/25 each push. no rest between attempts)
(continue until you are unable to go 20yrds without stopping)
_____________
 
Weightlifting
Clean + Jerk
85% 5(1+1)
 
Clean Pull
3×3 -choose weight-
 
Back Squat
85% 4×3
 
AMRAP 1:30
Abmat Sit-ups
 
Face Pulls
4×10 -choose weight-
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“Happiness depends upon ourselves.”
~Aristotle

W.O.D.s ·

Tuesday 9/27/16

CrossFit
For load:
Hang Power Clean (AK) 2-2-2-2-2
(make consistent increases)
 
“Angie”
For time”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
____________
 
Competitor 1
Jerk
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
 
Hang Power Clean (AK)
Work to a heavy set of 3
90% of heavy set: 4×2
 
Bench Press
Work to a heavy set of 5
90% of heavy set: 5×3
*follow each set with a legless rope climb
 
For time:
3 Rope Climbs
7 Ring Muscle-ups
14 HSPU
21 CTB Pull-ups
14 HSPU
7 Ring Muscle-ups
3 Rope Climbs
_____________
 
Competitor 2
Jerk
Work to a heavy set of 3
90% of heavy set: 10×1 (every :30)
 
Hang Power Clean (AK)
Work to a heavy set of 3
90% of heavy set: 4×2
 
Bench Press
Work to a heavy set of 5
90% of heavy set: 5×3
*follow each set with a legless rope climb
 
For time:
5 Rope Climbs
10 Ring Muscle-ups
15 Strict HSPU
30 CTB Pull-ups
15 Strict HSPU
10 Ring Muscle-ups
5 Rope Climbs
 
Independent Session:
30-40min Sustained Cardio 70% MHR
____________
 
Weightlifting
Power Snatch + Snatch
90% 4(1+1)
 
Power Clean + Clean
90% 4(1+1)
 
Press
3×5 -choose weight-
 
Barbell Sit-ups
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
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“The road to success is always under construction.”
~Arnold Palmer

W.O.D.s ·

Monday 9/26/16

CrossFit
For load:
Bench Press 4-4-4-4-4
*follow each set with 1 rope climb
 
For time:
30 Calorie Row
20 Pull-ups
30 Ball Slams 20/14
20 Walking Lunges (steps each leg)
30 Toes to Bar
20 Box Jumps 24/20
30 Kettlebell Swings 53/35
20 GHD Sit-ups
30 Air Squats
20 Burpees
_____________
 
Competitor 1
Snatch
Work to a heavy set of 3
90% of heavy set: 4×2
 
3 rounds for load:
1 Eccentric Snatch Pull (:06)
(make consistent increses)
 
For load:
Back Squat 2-2-2-2-2
*follow each set with Glute-Ham Raises
 
At 2k pace
750m Row
(rest 2:00)
500m Row
(rest 1:00)
250m Row
(rest 1:00)
750m Row
______________
 
Competitor 2
Snatch
Work to a heavy set of 3
90% of heavy set: 4×2
 
3 rounds for load:
1 Eccentric Snatch Pull (:06)
(make consistent increases)
 
For load:
Back Squat 2-2-2-2-2
*follow each set with Glute-Ham Raises
 
At 2k pace
1000m Row
(rest 2:00)
750m Row
(rest 1:30)
500m Row
(rest 1:00)
250m Row
(rest 1:00)
1000m Row
_______________
 
Weightlifting
Snatch
85% 5×1
 
Snatch Pull
4×2 -choose weight-
 
Front Squat
85% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
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“Success is not final, failure is not fatal: it is the courage to continue that counts.”
~Winston Churchill

W.O.D.s ·

Saturday 9/24/16

CrossFit Competitors at “Best of AZ Competition”
hosted by CrossFit Fury
8:00a Weightlifting Competitors
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting to 
________

Weightlifting
Snatch
Test 1RM

Clean & Jerk
Test 1RM

 

 

W.O.D.s ·

Friday 9/23/16

CrossFit
Skill
Bar Muscle-ups
 
3 rounds for time:
400m Run
50 Double unders
50′ Bear Crawl
50′ Walking Lunge
____________
 
Competitor 1&2
Rest day for athletes competing in “Best of AZ”
 
For load:
Every 1:00 for 10:00
1 Snatch High Pull + Power Snatch (deficit)
(make consistent increases)
 
For load:
Front Squat 2-2-2-2-2
(make consistent increase)
 
For load:
Close Grip Bench Press 5-5-5-5-5
*follow each set with 1 legless rope climb
 
“Tabata Something Else”
Tabata Pull-up
(rest 1:00)
Tabata Push-up
(rest 1:00)
Tabata Sit-up
(rest 1:00)
Tabata Squat
(tabata style scoring)
____________
 
Weightlifting
Rest
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“Energy and persistence conquer all things.”
~Benjamin Franklin

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