Archives for January 2020

7:00a Competitor
7:00a Kettlebell
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
Weightlifting Meet at CrossFit Blade
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Upper Body
For load:
Front Pulldown 8-8-8-8
(alternate sets with a partner)

For load:
Wide Chest 8×8
(alternate sets with a partner)

For load:
Single-Arm Row 8-8-8-8
(alternate sets with a partner)

For load:
Seated Dip 8×8
(alternate sets with a partner)

For load:
Single-Arm Low Row 8-8-8-8
(alternate sets with a partner)

” Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”
~Jackie Robinson

CrossFit & Competitor
“Row, Nancy, Row”
5 rounds for time:
500m Row
15 Overhead Squat 95/65

“Happiness lies in the joy of achievement and the thrill of creative effort.”
~Franklin D. Roosevelt

Upper Body
For load:
Pullover & Press 8-8-6-6

“16’s”Chest Press

“16’s”Front Pulldown

“16’s”Shoulder Press

“16’s”Seated Row

“16’s”Seated Dip

4 rounds:
No rest between exercises.
8 EZ Bar Biceps Curl
8 EZ Bar Sitting Biceps Curl
(alternate rounds with a partner)

“16’s
“Choose the heaviest weight that allows 8 reps.
Set 1: 8 rep max
(:15 rest)
Set 2: 2 reps same weight
(:15 rest)
Set 3: 2 reps same weight
(:15 rest)
Set 4: 2 reps same weight
(:15 rest)
Set 5: 2 reps same weight
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Sleds
8 rounds:
60yd Shuttle Run
60yd Sled Push 135/90
60yd Shuttle Run
(alternate rounds with a partner)
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Weightlifting
Deload for Meet or Testing
Rest

“Only entropy comes easy.”
~Anton Chekhov

CrossFit
With a partner for time:
1000m Run
100 Burpee
1000m Run
100 Burpee
1000m Run
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Competitor
3 rounds no measure:
25 Wall Ball Shot 20/14
50 Double under

For load:
Every 1:00 for 10:00
1 Clean
(increase 10lbs/5lbs each set)

With a partner for time:
1000m Run
100 Burpee
1000m Run
100 Burpee
1000m Run
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Weightlifting
Snatch
70% 3×1

Clean & Jerk
70% 3×1

“You do not notice changes in what is always before you.”
~Sidonie Gabrielle Colette

CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Strict Pull-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)

For time:
21-15-9
Deadlift 225/155
Toes to Bar
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Competitor
For load:
Every 1:00 for 10:00
2 Pause Jerk (:02 in dip)
(make consistent increases)

For load:
Pullover & Press 8-6-4-4

2 rounds for time:
3 Ring Muscle-up
7 GHD Sit-up
3 Ring Muscle-up
7 GHD Sit-up
3 Ring Muscle-up
7 GHD Sit-up
3 Ring Muscle-up
7 GHD Sit-up
3 Ring Muscle-up
9 Power Clean 185/125

3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
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Weightlifting
Deload for Meet
Power Snatch
75% 4×2

Power Clean & Push Press
75% 4×2

Snatch Pull
90% 3×3

“If you don’t know where you are going, any road will get you there.”
~Lewis Carroll

CrossFit
For load:
Power Clean 5×2
(constant load)

AMRAP 8:00
4-8-12-16-20..
Box Jump Over 24/20
Lateral Ball Slam 20/14
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Competitor
For load:
Every 1:00 for 10:00
1 Snatch
(increase 10lbs/5lbs each set)

Back Squat
75% 4×4

AMRAP 7:00
90′ Dumbbell Walking Lunge (1 dumbbell) 50/35
30 Single-Arm Dumbbell Snatch 50/35
10 Burpee Over the Dumbbell

(rest 3:00)

AMRAP 7:00
90′ Dumbbell Walking Lunge (1 dumbbell) 50/35
30 Single-Arm Dumbbell Snatch 50/35
10 Burpee Over the Dumbbell
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 3×1

Clean & Jerk
70% 2×2
75% 1×1
80% 2×1

Front Squat
70% 2×2
75% 1×1
80% 1×1

“Everything negative – pressure, challenges – is all an opportunity for me to rise.”
~Kobe Bryant

7:00a Competitor
7:00a 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.
Shoulder Press
Seated Row
Seated Dip
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Front Pulldown
Chest Press
Low Row
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Lateral Raise
Rowing Torso
Pec Deck
(alternate rounds with a partner)

10-12-14-16 (decreasing load)
No rest between exercises.
Flex Triceps Extension
Preacher Curl
Cable Triceps Pushdown
(alternate rounds with a partner)
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Weightlifting
Snatch
Opener: 3×1

Clean & Jerk
Opener: 2×1

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

“Uncertainty and expectation are the joys of life. Security is an insipid thing.”
~William Congreve

CrossFit & Competitor
5 rounds for time:
400m Run
60 Double under
12 Thruster 95/62

“One can acquire everything in solitude except character.”
~Stendhal