Archives for July 2017

CrossFit
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
_____________

Competitor 1
Snatch Push Press + Overhead Squat
4+1, 3+1, 2+1, 1+1 -choose weight-

Snatch
4 waves:
70% 1×1
75% 1×1
80% 1×2
(start a set every minute)

Back Squat
4 Waves
70% 1×2 (accelerate up)
(rest 1:00)
80% 1×3
(rest 2:00)

4 rounds for time:
1 Mile Assault Bike
(rest 2:00) 
_______________

Competitor 2
Snatch Push Press + Overhead Squat
4+1, 3+1, 2+1, 1+1 -choose weight-

Snatch
4 waves:
70% 1×1
75% 1×1
80% 1×2
(start a set every minute)

Block Snatch Pull (BK)
4×4 -choose weight-

Front Squat
4 Waves
70% 1×2 (Accelerate up)
(rest 1:00)
80% 1×3
(rest 2:00)

4 rounds for calories:
4:00 Row
(rest 4:00)
________________

Weightlifting
Snatch
80% 3×1
85% 3×1
(No more than 2:00 rests)

Snatch High Pull
3×3 -choose weight-

Pause Front Squat + Front Squat
4(2+1) -choose weight

GHD Sit-ups
4×10 -choose weight-

“The men who learn endurance, are they who call the whole world, brother.”
~Charles Dickens

CrossFit 
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9  Hang Power Cleans
6 Shoulder to Overheads
___________________

Competitor 1
4 waves:
70% 2 Block Power Snatches
75% 2 Block Power Snatches
80% 2 Block Power Snatches
(start a set every minute)

4 waves:
70% 2 Front Squats
75% 2 Front Squats
80% 2 Front Squats
(start a set every minute)

1.5 Press
2×3 -choose weight-
3×2 -chhose weight-
(strict, controlled movement. no bounce)

3 rounds for calories:
3:00 Assault Bike
3:00 Rest
(complete 15 toes to bar during rest)
____________________

Competitor 2
5 waves:
70% 2 Block Power Snatches
75% 2 Block Power Snatches
80% 2 Block Power Snatches
(start a set every minute)

5 waves:
70% 2 Back Squats
75% 2 Back Squats
80% 2 Back Squats
(start a set every minute)

5 rounds for total reps:
10 Dumbbell Pullovers 50/35
Bar Muscle-ups
(rest 1:00 between rounds)

5 rounds for reps + calories:
:20 Assault Bike
:40 Rest
:20 Ring Dips
:40 Rest
:20 Toes to Bar
:40 Rest
______________________

Weightlifting
Snatch
Build to a heavy set of 1

Clean & Jerk
Build to a heavy set of 1

Back Squat
3×3 -choose weight-

“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”
~John Wooden

CrossFit
Rest
_______________

Competitor 1&2
Rest
_______________

Sleds
7:00p at EVCF
_______________

Weightlifting
Power Clean + Clean + Jerk
80% 4(1+1+1)

Clean Pull
4×3 -choose weight-

Pause Back Squat
65% 4×3

3 Rounds
10 Barbell Curls
10 DB French Press
10 Strict T2B

“Everyone talks about rock these days; the problem is they forget about the roll.”
~Keith Richards

CrossFit
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
___________

Competitor 1&2
Weighted Pull-up
Test 1RM

Weighted Bar Dip
Test 1RM

“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up

No measure:
1 Mile Jog
___________

Weightlifting
High Pull + Power Snatch
5(1+2) -choose weight-

High Pull + Power Clean + Push Press
5(1+2+2) -choose weight-

Strict Press
Find 1RM

Strict Pull-ups
3x AMRAP

Bulgarian Split Squats
3×10 -choose weight-

“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”
~Sun Tzu

CrossFit
For load:
Every 1:00 for 10:00
3 Power Cleans
(make consistent increases)

Weighted Bar Dips
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with 1 rope climb

AMRAP  10:00
10 Burpees
:20 L-Sit Hold
10 Box Jumps
:20 Plank Hold
_________________

Competitor 1
Hang Snatch High Pull
4×4 -moderate load-

Snatch + Hang Snatch (AK)+ Overhead Squat
Build to a heavy set of 1+1+1
90% of heavy set: Snatch 3×2

Back Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

4 rounds for time:
500m Row
(rest 3:00)
*25 Sit-ups during rest
__________________

Competitor 2
Hang Snatch High Pull
4×4 -moderate load-

Snatch + Hang Snatch (AK) + Overhead Squat
Build to a heavy set of 1+1+1
90% of heavy set: Snatch 3×2

Snatch Pull
4×2 -choose weight-

Front Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

4 rounds for calories
3:00 Assault Bike
(rest 3:00)
*25 GHD Sit-ups during rest
____________________

Weightlifting
Power Snatch + Snatch
80% 4(1+1)

Snatch High Pull
3×3 -choose weight-

Pause Front Squat
65% 4×3

GHD Sit-ups
4×10 -choose weight-

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
~Winston Churchill