Friday 11/24/17
9:00a-12:00p Open Gym (Back to regular schedule on Saturday)
CrossFit For load: Push Press 8-5-3-3-3 (make consistent increases) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups ______________________ Competitor 1 With a partner for time: 3-5-7-9-7-5-3 Burpee Box Jump 24/20 *start each round with 1 DBall over the shoulder 150/100 (alternate rounds with a partner) 5 rounds
Wednesday 11/22/17 Read More »
CrossFit Skill Rope Climb “Annie” For time: 50-40-30-20-10 Double unders Sit-ups 10 attempts to establish max load: 20yd Sled Pull (add weight each attempt. rest as needed) ___________________ Competitor 1 AMRAP 8:00 2 Ring Muscle-ups 2 DBall over the shoulder (alternate rounds with a partner) For total reps: Every 1:00 for
CrossFit Skill Handstands AMRAP 18:00 1-2-3-4-5-6-7-8-9-10 Bench Press 185/125 Deadlift 275/185 (alternate rounds with a partner) ____________________________ Competitor 1 At a moderate load: Snatch Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 Snatch 75% 1×3 80% 2×2 85% 5×1 Back Squat 75% 1×3 80% 2×2 85% 5×1 AMRAP 10:00
7:00a CrossFit Competitor 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting _________________________ Weightlifting Snatch 80% 1×1 85% 1×1 90% 1×1 95% 1×1 Clean + Jerk 80% 1(1+1) 85% 1(1+1) 90% 1(1+1) 95% 1(1+1) Back Squat 85% 3×2
CrossFit “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats _________________ Competitor 1 3 rounds not timed: 500m Row 400m Run At a moderate load: Rebounding Push Press 5-5-5-5-5 (make consistent increases) Front Squat 70% 1×2 75% 1×2 80% 1.2.1.2.1 For time: 21-15-9 Thruster 75/55 Toes to bar __________________
CrossFit Rest _______________ Competitor 1&2 Rest ________________ Sleds 6:00p at EVCF ________________ Weightlifting 2-Position Snatch (hip + knee) 75% 4(1+1) Pause Jerk + Jerk 80% 5(1+1) Pause Squat 60% 4×3 Box Jumps 5×3 -choose height- “With self-discipline most anything is possible.” ~Theodore Roosevelt
CrossFit For load: Deadlift 5-3-2-2-2 (make consistent increases) With a partner for time: 1000m Row 100 Wall Ball Shots 20/14 1000m Run with wall ball 100 Wall Ball Shots 1000m Row (share work anyhow. both partners run) _______________________ Competitor 1 Clean from blocks 70% 2×2 75% 1×2 80% 2×2 85% 1×2 For
Wednesday 11/15/17 Read More »
CrossFit For load: Hang Power Clean 8-5-3-3-3 (make consistent increases) 10 attempts to establish max load: 20yd Sled Push (add weight each attempt. rest as needed) __________________________ Competitor 1 “Ladder” For time: 5 Power Clean & Jerks 135/95 4 Power Clean & Jerks 155/105 3 Power Clean & Jerks 185/125 2 Power Clean
CrossFit “Lynne” 5 rounds for total reps: Bench Press at body weight/.7 bodyweight Pull-ups (rest 3:00 between rounds) ______________________ Competitor 1 At a moderate load: Snatch Grip Push Press + Overhead Squat 5+1, 4+1, 3+1, 2+1, 1+1 -choose weight- Snatch 75% 2×3 80% 3×2 Snatch Pull 90% 3×3 Back Squat 70%