Archives for November 2019

7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
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Upper Body
10-12-14-16 (decreasing load)
No rest between exercises.
Wide Chest
Pec Deck
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Seated Cable Row
Flex Rear Delt Fly
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Shoulder Press
70 Degree Shoulder
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Cable Triceps Pushdown
Preacher Curl
(alternate rounds with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1 (if 90% is good)

Clean & Jerk
70% 1×1
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1 (if 90% is good)

“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”
~Louisa May Alcott

CrossFit
For total time:
1 round:
800m Run
40 Box Jump 24/20
4 Rope Climb

2 rounds:
400m Run
20 Box Jump
2 Rope Climb

3 rounds:
200m Run
10 Box Jump
1 Rope Climb
________________________

Competitor
Hang Clean (BK)
Build to a heavy set of 1
90% of heavy set: 3×1

For total time:
1 round:
800m Run
40 Box Jump 24/20
4 Rope Climb

2 rounds:
400m Run
20 Box Jump
2 Rope Climb

3 rounds:
200m Run
10 Box Jump
1 Rope Climb
_________________________

Weightlifting
Clean
70% 2×2
75% 1×1
80% 5×1

Snatch Pull
100% 3×3

Back Squat
70% 2×3
80% 3×2

“Knowledge is proud that it knows so much; wisdom is humble that it knows no more.”
~William Cowper

CrossFit
For load:
Every 1:00 for 10:00
Odd min: 2 Weighted Pull-up
Even min: 2 Weighted Dip
(make consistent increases)

AMRAP 10:00
1000m Row
50 Hand Release Push-up
30 Toes to Bar
Max Double Under
______________________________

Competitor
5 rounds no measure:
10 Calorie Ski Erg
200m Recovery Jog

For load:
Every 1:00 for 10:00
Odd min: 2 Weighted Pull-up
Even min: 2 Weighted Dip
(make consistent increases)

Power Clean & Jerk
Build to a heavy set of 1
90% of heavy set: 3×1

AMRAP 10:00
1000m Row
50 Ring Dip
30 Toes to Bar
Max Double Under
____________________________

Weightlifting
Tall Jerk
10:00 of drilling

Jerk
70% 2×2
75% 1×1
80% 5×1

Power Clean + Push Press
70% 2(2+2)
75% 2+2
80% 2(2+2)

“A person always doing his or her best becomes a natural leader, just by example.”
~Joe DiMaggio

CrossFit
For load:
Every 2:00 for 10:00
4 Front Squat
(make consistent increases)

5 rounds for time:
5 Deadlift 275/185
10 Bar Facing Burpee
______________________

Competitor
Snatch
Build to a heavy set of 1
90% of heavy set: 3×1

Back Squat
75% 4×4

5 rounds for time:
5 Deadlift 275/185
10 Bar Facing Burpee
______________________

Weightlifting
Snatch
70% 2×2
75% 1×1
80% 5×1

Snatch Pull
100% 3×3

Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 1×2

“You cannot push any one up a ladder unless he be willing to climb a little himself.”
~Andrew Carnegie

CrossFit
For load:
Every 2:00 for 10:00
6 Sumo Deadlift
(make consistent increases)

AMRAP 20:00
3 Bar Muscle-up
9 Burpee
27 Double under
______________________________

Competitor
Power Snatch Build to a heavy set of 3 (t&g)
85% of heavy set: 3×3 (t&g)

Front Squat
Build to a heavy set of 5

AMRAP 20:00
3 Rope Climb
9 Dumbbell Power Clean
27 Double under
200m Run

“Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well.”
~Voltaire