400m Run
Tuesday 11/1/16
400m Run
East Valley Strength & Conditioning
W.O.D.s ·
CrossFit
With a partner for total reps:
AMRAP 5:00
50 Wall Ball Shots 20/14
Burpee Box Jumps 24/20
(rest 5:00)
AMRAP 5:00
5 Rope Climbs
Calories on The Assault Bike
(rest 5:00)
AMRAP 5:00
50 Toes to Bar
Calories on The Rower
______________
Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(make consistent increases)
Snatch Pull
100% 3×3
For load:
Every 1:00 for 10:00
1 Pause Squat (:02)
(make consistent increases)
AMRAP 10:00
15 GHD Sit-ups
20 Wall Ball Shots 20/14
15 Back Extensions
______________
Competitor 2
4 rounds:
200m Run
200m Recovery Jog
(2:00 to complete each round)
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(make consistent increases)
Snatch Pull
100% 3×3
For load:
Every 1:00 for 10:00
1 Pause Squat (:02)
(make consistent increases)
4 rounds:
200m Run
200m Recovery Jog
(2:00 to complete each round)
_______________
Weightlifting
Snatch High Pull + Snatch
3(2+2) -choose weight-
Clean High Pull + Clean
3(2+2) -choose weight-
Front Squat
85% 2×2
75% 4×5
Partner Med Ball Sit-up
4×10 -choose weight-
Strict Pull-ups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)
“Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passions, they cannot alter the state of facts and evidence.”
~John Adams
W.O.D.s ·
7:00a CrossFit Competitors
8:00a Weightlifting Competitors
10:30a Kettlebell
10:30a Powerlifting
12:00p Strongman
12:00p Weightlifting
____________
Weightlifting
W.O.D.s ·
CrossFit
0:00-3:00 complete 3 rounds of:
3 pull-ups
6 push-ups
9 squats
3:00-6:00 complete 3 rounds of:
4 pull-ups
8 push-ups
12 squats
6:00-9:00 complete 3 rounds of:
5 pull-ups
10 push-ups
15 squats
9:00-12:00 complete 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Continue until unable to complete work in allotted time.
________________
Competitor 1
Power Snatch + Snatch
Work to a heavy set of 1+1
85% of heavy set: 5(1+1) (every 1:00)
For total reps:
Every 1:00 for 10:00
Odd min: Handstand Push-ups
Even min: Toes to Bar
(start every minute with 20 Double unders)
3 rounds for time:
21 Deadlifts 135/95
15 Front Squat
9 Shoulder to Overhead
_______________
Competitor 2
Power Snatch + Snatch
Work to a heavy set of 1+1
85% of heavy set: 5(1+1) (every 1:00)
For time:
Accumulate 1:00 L-Sit Hold
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-ups
Even min: Strict Toes to Bar
(start every 1:00 with 20 Double unders)
For time:
Accumulate 1:00 L-Sit Hold
3 rounds for time:
21 Deadlifts 185/135
15 Front Squat
9 Shoulder to Overhead
________________
Weightlifting
Rest
“He who seeks rest finds boredom. He who seeks work finds rest.”
~Dylan Thomas
W.O.D.s ·
W.O.D.s ·
W.O.D.s ·
W.O.D.s ·
8 N. Roosevelt Ave. Chandler, AZ 85226
info@eastvalleycrossfit.com
480-659-3413
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