Happy New Year!!!
9:00a-12:00p Open Gym
Archives for December 2017
Saturday 12/30/17
7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a CrossFit Competitor 1
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
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Weightlifting
Snatch
75% 2×3
-then-
Build to a heavy set of 3
Clean + Front Squat + Jerk
75% 2(3+1+1)
-then-
Build to a heavy set of (3+1+1)
Back Squat
80% 3×3
85% 3×1
Friday 12/29/17
CrossFit
AMRAP 15:00
5 Thrusters 95/65
7 Toes to Bar
9 Kettlebell Swings 53/35
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Competitor 1
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Cluster
For load:
Back Squat 8-8-8-8
(make consistent increases)
For load:
Romanian Deadlift 8-8-8-8
(make consistent increases)
3 rounds for time:
21 Wall Ball Shot 20/14
15 Hang Power Snatch 75/55
9 Toes to Bar
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Competitor 2
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Cluster
For load:
Back Squat 8-8-8-8
(make consistent increases)
For load:
Romanian Deadlift 8-8-8-8
(make consistent increases)
3 rounds for time:
25 Hang Power Snatch 75/55
25 Wall Ball Shots 20/14
25 GHD Sit-ups
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Weightlifting
Rest
“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”
~Pearl S. Buck
~Pearl S. Buck
Thursday 12/28/17
CrossFit
Rest
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Competitor 1&2
Rest
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Sleds
7 rounds:
80yd Sled Push Shuttle 225/180
200m Recovery Jog
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FitEssentials
For load:
Axle Strict Press 12-10-8
* follow each set with 8 Kneeling Torso Row
AMRAP 20:00 (with a partner)
80m Sled Push – moderate
80m Axle OH Carry (today’s best press)
12 Sit-ups (Adv – GHD)
200m Row
(alternate with partner after each exercise)
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Weightlifting
NHNF Snatch + Snatch
70% 2(2+2)
75% 2(2+1)
NHNF Clean + Jerk
75% 2(2+3)
80% 2(2+3)
Pause Squats + Squat
60% 5(3+2)
GHD Sit-ups
4×10 -choose weight-
“Courage and grace are a formidable mixture.”
~Marlene Dietrich
Wednesday 12/27/17
CrossFit
For load:
Back Squat 8-8-8-8
(make consistent increases)
“Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
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Competitor 1&2
With a partner for time:
15-12-9
Dumbbell Snatch (each arm) 50/35
Over the Box Jump 24/20
(alternate rounds with a partner)
Snatch
Build to a heavy set of 2
85% of heavy set: 5×1
*follow each set with 1 legless rope climb
Clean + Front Squat + Jerk
Build to a heavy set of: 2+2+2
85% of heavy set: 5(1+1+1)
*follow each set with 5 deficit hspu (choose height)
For time:
2k Row
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Weightlifting
Clean
Build to a heavy set of 3
90% of heavy set: 3×3
Clean Deadlift
85% 2×5
95% 4×5
(Based on 1rm clean)
Front Squat
60% 3×10
“At each increase of knowledge, as well as on the contrivance of every new tool, human labour becomes abridged.”
~Charles Babbage
~Charles Babbage
Tuesday 12/26/17
9:00a-12:00p Open Gym
Monday 12/25/17
Merry Christmas!!!
(gym closed for the holiday)
Saturday 12/23/17
7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a CrossFit Competitor 1
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
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Weightlifting
Snatch
75% 3×3
-then-
Work up to Heavy Triple
Clean + Jerk
75% 3(3+2)
-then-
Work up to Heavy (3+1)
Back Squat
80% 3×3