Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING
WORKOUT OF THE DAY
Wednesday 9/22/21
CROSSFIT For total time: (teams of 3)6 rounds – (each)40yd Sled Push 135/90(3 person relay)5 rounds – (each)10 DB Hang Clean & Jerk 50/3530 Double
Tuesday 9/21/21
CROSSFIT 3 rounds::40 Flutter Kicks:20 Rest:40 Toe Touch Crunch:20 Rest:40 Bicycle Crunch:20 Rest AMRAP 12:00120m Farmer Carry 53/3510 Toe to Bar20 Russian KB Swing 70/4410
Monday 9/20/21
CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H)3 rounds for time:500m Row21 Box Jump 24/2015 Handstand Push-up_______________________COMPETITOR Snatch2(L) 2(M) 2(MH) 2(H) Snatch Pull100% 3×3 3 rounds:8 Leg
Saturday 9/18/21
WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3
Friday 9/17/21
CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 10 rounds for time:6 Devil Press (single arm) 50/359 Wall Ball 20/1412 Sit-up_____________________ COMPETITOR For time: 8-1-7-2-6-3-5-4Clean (60% of
Thursday 9/16/21
UPPER BODY For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Chest Press Seated Row(No rest between rounds) For load: (constant load)No rest between exercises.8-1-7-2-6-3-5-4Machine DipFront Pulldown (No
Wednesday 9/15/21
CROSSFIT Close Grip Bench Press6(L) 6(M) 6MH) 6(H) “Elizabeth”For time:21-15-9Power Clean 135/95Ring Dip___________________ COMPETITOR Push-Press3(L) 3(M) 3(MH) 3(H) 5 rounds for time:200m Run30′ Handstand Walk3
Tuesday 9/14/21
CROSSFIT 3 rounds:1:00 Plank Hold (forearms)10 Candlestick Leg Lift10 Kick Sit (each side) 3 rounds for time:30 Burpee70 Double Under____________________ COMPETITOR For time: (partner)1-2-3-4 rounds:10yd
Monday 9/13/21
CROSSFITPower Snatch2(L) 2(M) 2(MH) 2(H) For time:5 Rope Climb30 DB Lunge 50/35400m Run30 DB Lunge5 Rope Climb__________________ COMPETITORFor time: 8-1-7-2-6-3-5-4Snatch (60% of heavy set last
Saturday 9/11/21
WEIGHTLIFTING Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Front Squat + Jerk 2 waves:70% 1+1+175% 1+1+1 80% 1+1+1Pause Squat (:02 in bottom) 70% 3×3Weighted
Friday 9/10/21
CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) 3 rounds for total reps:Min 1: DB Snatch 50/35Min 2: Hand Release Push-upMin 3: Ball Slam 20/14Min 4: Toe
Thursday 9/9/21
UPPER BODY 10-8-6-15 Chest Press (alternate sets with a partner) 10-8-6-15 Seated Row (alternate sets with a partner) 10-8-6-15 Incline Press (alternate sets with a
Wednesday 9/8/21
CROSSFIT 3 rounds for time:400m Run25 Wall Ball 20/1415 KB Swing 53/355 Wall Walk_____________________ COMPETITOR Push Press4(L) 4(M) 4(MH) 4(H) For reps:Every 1:00 for 15:00Min
Tuesday 9/7/21
CROSSFIT 3 rounds:10 Single-Leg Toe to Bar (alt. legs)20 Bicycle Crunches (each side):30 Side Plank (each side)“Rowing with Annie”For time:50-40-30-20-10Calorie RowDouble UnderSit-up_____________________COMPETITOR For time: (partner)200m
Monday 9/6/21
Labor DayHours: 7:00a-12:00p CROSSFIT “Maxton”13 rounds for time:8 Pull-up (strict)26 Step-up 24/2021 Burpee*wear a 20/14 vest if you have it_________________________COMPETITORSnatch3(L) 3(M) 3(MH) 3(H) Snatch Pull90%
Saturday 9/4/21
WEIGHTLIFTINGSnatch 2 waves:67.5% 1×272.5% 1×277.5% 1×2 Clean + Front Squat + Jerk 2 waves:67.5% 1+1+172.5% 1+1+1 77.5% 1+1+1Pause Squat (:02 in bottom) 70% 3×3 Weighted
Friday 9/3/21
CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H)AMRAP 12:002-4-6-8-10-12-14-etc…Kettlebell Swing 53/35*follow each round with 20 double under. ____________________________________ COMPETITOR Clean3(L) 3(M) 3(MH) 3(H) For load:Tall Clean 4-3-2-1
Thursday 9/2/21
UPPER BODY3 rounds:No rest between exercises.8 Tempo Dumbbell Fly (:04 ecc) 8 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Tempo Dumbbell
Wednesday 9/1/21
CROSSFIT “Running with Angie”For time:100 Pull-up400m Run100 Push-up400m Run100 Sit-up400m Run100 Air Squat___________________ COMPETITOR Push Press5(L) 5(M) 5(MH) 5(H)3 rounds for total reps + time:Max
Tuesday 8/31/21
CROSSFIT 4 rounds:10 V-up10 Banded Good Morning10 Dead Bugs (each side)(alternate rounds with partner)5 rounds for time:5 Deadlift 275/18510 Burpee Over Bar__________________________COMPETITOR 4 rounds for
Monday 8/30/21
CROSSFIT Power Snatch3(L) 3(M) 3(MH) 3(H)For time:500m Row50 Box Jump Over 24/20500m Row________________________ COMPETITOR Snatch3(L) 3(M) 3(MH) 3(H) For load:Snatch Balance 4-3-2-1 Tempo Front Squat:
Saturday 8/28/21
WEIGHTLIFTINGSnatch 2 waves:67.5% 1×272.5% 1×277.5% 1×2 Clean + Front Squat + Jerk 2 waves:67.5% 1+1+172.5% 1+1+1 77.5% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Weighted
Friday 8/27/21
CROSSFIT Power Clean3(L) 3(M) 3(MH) 3(H) For time:27-21-15-9Thruster 75/55Burpee to 6″____________________ COMPETITOR Clean 3(L) 3(M) 3(MH) 3(H) At a moderate load:Tall Clean 2-2-2-21.5 Back Squat4(L)
Thursday 8/26/21
UPPER BODY 21-15-9 No rest between exercises.Chest Press Front Pulldown (no rest between rounds) 21-15-9 No rest between exercises.Shoulder Press Seated Row (no rest between
Wednesday 8/25/21
CROSSFIT With a partner for time:3 rounds – (each)40yd Sled Push 135/90200m Run25/18 Hand Release Push-up(alternate rounds with partner)3 rounds – (each)40yd Sled Pull 90/45200m
Tuesday 8/24/21
CROSSFIT 4 rounds:5-10 Strict Toe to Bar10-15 Russian Twist (moderate load)AMRAP 15:0040 Double Under30 Ball Slam 20/1420 Calorie Row10 Clean & Jerk 135/95______________________COMPETITOR For total
Monday 8/23/21
CROSSFIT For load:Power Snatch3(L) 3(M) 3(MH) 3(H)“The Dirty Donkey”10 rounds for time:3 Handstand Push-up5 Pull-up7 Burpee9 KB Swing 53/3511 Sit-up________________________COMPETITOR Snatch 3(L) 3(M) 3(MH) 3(H)
Saturday 8/21/21
WEIGHTLIFTING Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70%
Friday 8/20/21
CROSSFIT “The Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAPs)_________________________ COMPETITOR 6 rounds for load:1 Clean + 1
Thursday 8/19/21
UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Tempo Dumbbell Fly (:04 ecc) 8-12 Machine Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12
Wednesday 8/18/21
CROSSFIT With a partner for time:2000m Row50 Single-Arm DB Thruster 50/35100 Double Under1000m Row70 DB Snatch 50/35100 Double Under500m Row90 DB Lunge 50/35100 Double Under___________________________COMPETITOR
Tuesday 8/17/21
CROSSFIT 2 rounds:AMRAP 3:00400m RunPlank Hold (in remaining time)(rest 1:00 between AMRAPs)7 rounds for time:7 Deadlift 225/1557 Toe to Bar___________________________COMPETITOR For total time:2 rounds –50yd
Monday 8/16/21
CROSSFIT “The Angry Pony”For time:70 Burpee60 Sit-up50 KB Swing 53/3540 Pull-up30 Handstand Push-up_______________________ COMPETITOR 6 rounds for load:1 Snatch + 1 Hang Snatch + 1
Saturday 8/14/21
Snatch 2 waves:65% 1×270% 1×275% 1×2 Clean + Front Squat + Jerk 2 waves:65% 1+1+170% 1+1+1 75% 1+1+1 Pause Squat (:02 in bottom) 70% 3×3Side
Friday 8/13/21
CROSSFIT For total time:3 rounds:10 Clean & Jerk 95/6520 Hand Release Push-up (rest 2:00) 1000m Run (rest 2:00) 3 rounds:10 Snatch 95/6520 Hand Release Push-up_____________________
Thursday 8/12/21
UPPER BODY For load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short)For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep
Wednesday 8/11/21
CROSSFIT 3 rounds:5 Pull-up 10 Barbell Bent Over Row15 Band Pull Apart(alt. rounds with partner)10 rounds for time:7 Toe to Bar14 Air Squat21 Double Under______________________COMPETITOR
Tuesday 8/10/21
CROSSFIT Weighted Plank3x :20 Hold AMRAP 7:003-6-9-12-15-etc…DB Hang Clean 50/35Box Jump 24/20_____________________ COMPETITOR 3 rounds for load:20yd Yoke Carry40yd Sled Pull80yd Farmer Carry(rest 3:00 between
Monday 8/9/21
CROSSFIT “The Dark Horse Special”For time:30 Handstand Push-up40 Pull-up50 Kettlebell Swing 53/3560 Sit-up70 Burpee______________________COMPETITOR 6 rounds for load:1 High Hang Power Snatch + 1 Hang
Saturday 8/7/21
Weightlifting 2021 Iron Athlete Summer Open Location: Westworld of Scottsdale “The fruit derived from labor is the sweetest of pleasures.” ~Luc de Clapiers
Friday 8/6/21
CROSSFIT For time:1000m Assault Bike50 KB Swing 53/3550 Wall Ball 20/1450 Push-up30 KB Swing30 Wall Ball30 Push-up10 KB Swing10 Wall Ball10 Push-up1000m Row____________________COMPETITOR 6 rounds
Thursday 8/5/21
UPPER BODY 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Machine Pullover 8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Upright
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Wednesday 8/4/21
CROSSFIT 3 rounds:10 DB Gorilla Row10 DB Rear Delt Fly10 DB Curl(alt. rounds with partner)For time:30 Pull-up50 Double Under9 Wall Walk20 Pull-up50 Double Under7 Wall
Tuesday 8/3/21
CROSSFIT Weighted Plank Hold3x :30 AMRAP 20:0030 Sit-up20 Calorie Row10 Burpee to Plate______________________COMPETITOR 8 rounds for load: (3 person relay)20yd Sled Push *constant load (3:00
Monday 8/2/21
CROSSFIT 3 rounds for time: 1000m Row (alternate rounds partner) 5 rounds for time:1 Rope Climb7 Deadlift 225/155______________________ COMPETITOR 6 rounds for load:1 Power Snatch
Saturday 7/31/21
WEIGHTLIFTING Snatch Build to Opener Clean & JerkBuild to Opener “It’s not what you look at that matters, it’s what you see.” ~Henry David Thoreau
Friday 7/30/21
CROSSFIT “CrossFit Total 2.0”One hour to complete:Power Clean 1-1-1Bench Press 1-1-1Overhead Squat 1-1-1___________________ COMPETITOR 2 rounds for time: 500-400-300-200-100m Ski Erg(alternate intervals with a partner)
Thursday 7/29/21
UPPER BODY 8-10-12-15 (constant load)No rest between exercises.Chest PressFront Pulldown (alternate rounds with a partner)8-10-12-15 (constant load)No rest between exercises.Shoulder Press Seated Row(alternate rounds with
Wednesday 7/28/21
CROSSFIT 3 rounds:10 Bent Barbell Row10 Bicep Curls 10 Rear Delt Fly(alt. rounds with partner) 3 rounds:30 Pull-up30 Hand Release Push-up30 Russian KB Swing 53/35(rest
Tuesday 7/27/21
CROSSFITWeighted Plank3x :45 Hold AMRAP 15:0021 Sit-up15 Wall Ball 20/149 Parallette Pass Through______________________ COMPETITOR No measure:2000m Row (moderate pace)6 rounds build to 80% of 1RM:2
Monday 7/26/21
CROSSFITFor time:2000m RowFor time:30 DB Snatch 50/3550 Double Under30 Burpee50 Double Under30 Burpee50 Double Under30 DB Snatch________________COMPETITOR Build to 80% of 1RM:Power Snatch 2-2-2-2-2-2(rest 1:30
Saturday 7/24/21
WEIGHTLIFTING Snatch 70% 2×275% 1×1 80% 1×185% 2×1 90% 2×1 Clean & Jerk 70% 1×275% 1×180% 2×185% 1×190% 1×1 Front Squat 80% 2×2 “The more
Friday 7/23/21
CROSSFIT Overhead Squat2(L) 2(M) 2(MH) 2(H) 2(M) For time:9-15-21Pull-upThruster 75/55Calorie Row_________________________COMPETITOR Deadlift50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Weighted Chin-up5(0) 5(L) 3(M) 3(MH) 3(H) 5
Thursday 7/22/21
UPPER BODYFor load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep
Wednesday 7/21/21
CROSSFIT For load:Bench Press3(L) 3(M) 3(MH) 3(H) 3(M) 5 rounds for time: 7 Burpee to Plate14 Steps Walking Lunge 50/35 (one DB)7 Handstand Push-up(alternate rounds
Tuesday 7/20/21
CROSSFIT Weighted Plank3x :30 Hold AMRAP 9:003-6-9-12-15-etc…Toe to BarBox Jump 24/20____________________ COMPETITOR Bench Press50% 1×860% 1×570% 1×380% 1×190% 1×195% 1×1100%+ 1×1Complete 1 Round Every 2:00
Monday 7/19/21
CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) 2(M)For time:400m Run200 Double Under100 Air Squat50 DB Snatch 50/35____________________ COMPETITOR Snatch70% 1×375% 1×280% 3×1Back Squat50% 1×860% 1×570% 1×380%
Saturday 7/17/21
WEIGHTLIFTING Snatch 70% 2×275% 2×280% 2×2Build to a heavy set:2 Clean + 2 Jerk Front Squat 70% 1×275% 1×280% 1×285% 1×2 Reverse Hyper 2×20 (H)
Friday 7/16/21
CROSSFIT Overhead Squat3(L) 3(M) 3(MH) 3(H) 3(M) For time:10-9-8-7-6-5-4-3-2-1Deadlift 185/125Dumbbell Push Press 50/35Parallette Passthrough__________________________ COMPETITOR Deadlift60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1Weighted Chin-up5(0) 5(L) 3(M)
Thursday 7/15/21
UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Dumbbell Fly 8-12 Seated Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown
Wednesday 7/14/21
CROSSFIT For load:Bench Press 5(L) 5(M) 5(MH) 5(H) 5(M) For time:5 Rounds of “Cindy”600m Row4 Rounds of “Cindy”500m Row3 Rounds of “Cindy”400m Row2 Round of
Tuesday 7/13/21
CROSSFIT For max time:L-Sit Hold(1:00 Rest)Plank AMRAP 15:0060 Double Under30 KB Swing 53/3515 Burpee___________________ COMPETITOR Bench Press60% 1×570% 1×380% 1×185% 1×190% 1×195% 1×1 5 rounds:10
Monday 7/12/21
CROSSFIT For load:Power Clean 3-3-3-3-3(make consisten increases) For time:5 Rope Climb10 Dball Over Shoulder 150/8030 Toe to Bar50 Box Jump Over 24/2070 Sit-up_________________________COMPETITOR Snatch70% 2×275%
Saturday 7/10/21
WEIGHTLIFTING Build to a heavy set:1 Satch Pull + 1 Snatch + 1 Overhead Squat Build to a heavy set:2 Clean + 2 Jerk Front
Friday 7/9/21
CROSSFITOverhead Squat 5(L) 5(M) 5(MH) 5(H) 5(M)6 rounds for time:3 Wall Walk6 Lateral Ball Slam 20/149 Toe to Bar______________________ COMPETITOR Clean & Jerk70% 2×375% 3×2
Thursday 7/8/21
UPPER BODY Chest Press12(L) 10(M) 8(MH) 6(H) Pullover 12(L) 10(M) 8(MH) 6(H) Shoulder Press12(L) 10(M) 8(MH) 6(H)Front Pulldown 12(L) 10(M) 8(MH) 6(H) Machine Dip 12(L)
Wednesday 7/7/21
CROSSFITFor load:Bench Press 8(L) 8(M) 8(MH) 8(H) 8(M) For time:25 Burpee50 Box Jump 24/2075 Double Under200m Run75 Double Under50 Weighted Sit-up 25lbs25 Burpee_______________________COMPETITOR 8 rounds
Tuesday 7/6/21
CROSSFIT2 rounds for time:1:00 Plank:30 L-Sit Hold AMRAP 8:008 Wall Ball 20/148 Pull-up_________________ COMPETITORBench Press60% 1×570% 1×380% 1×185% 1×190% 1×15 rounds:8 Cross Body Hammer Curl8
Monday 7/5/21
Holiday Hours:7:00a-11:00a Open Gym _________________ CROSSFITFor load:Power Clean 5-5-5-5(touch & go) For Time:42-30-18Calorie RowDB Snatch 50/35____________________COMPETITOR Snatch70% 2×375% 3×2Back Squat60% 1×570% 1×380% 1×185% 1×190% 1×1
Saturday 7/3/21
WEIGHTLIFTING Build to a heavy set:1 Satch Pull + 2 Snatch + 1 Overhead SquatBuild to a heavy set:2 Clean + 2 Jerk Front Squat
Friday 7/2/21
CROSSFITAt a moderate load:Overhead Squat 8-8-8*follow each set with 10 glute bridge. “Grettel”10 rounds for time:3 Clean & Jerk 135/953 Bar Over Burpee_________________________ COMPETITOR For
Thursday 7/1/21
UPPER BODYChest Press15(L) 12(M) 10(MH) 8(H) Pullover 15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H)Front Pulldown 15(L) 12(M) 10(MH) 8(H) Machine Dip 15(L) 12(M)
Wednesday 6/30/21
CROSSFIT For load:Bench Press 10-10-10-10*follow each set with 20 band pull apart With a partner for time:100 Double Under150 Russian KB Swing 70/53100 Double Under150
Tuesday 6/29/21
CROSSFIT For time::30 L-Sit2:00 Plank:30 L-Sit AMRAP 14:0012 Alt Leg Goblet Lunge 53/35 (single kb)24 Sit-up12 Calorie Row______________________COMPETITOR For load:Every 1:00 for 10:001 Jerk(add 10lbs/5lbs
Monday 6/28/21
CROSSFIT “Barbell Cycling”Power Clean 8-8-8(smooth and efficent) 6 rounds for time:200m Run2 Rope Climb_______________________ COMPETITOR For load:Every 1:00 for 10:001 Snatch(add 10lbs/5lbs each set) Back
Saturday 6/26/21
WEIGHTLIFTING Build to a heavy set:2 Snatch Pull + 2 Snatch + 2 Overhead Squat Build to a heavy set:2 Clean + 2 Jerk Front
Friday 6/25/21
CROSSFIT At a moderate load:Overhead Squat 10-10-10*follow each set with 10 supine glute bridge “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up__________________________COMPETITOR For load:Every 1:00 for 8:001 Clean Pull
Thursday 6/24/21
UPPER BODYFor load: (constant load)8-1-7-2-6-3-5-4Chest Press (alternate sets with a partner. keep rest short) For load: (constant load)8-1-7-2-6-3-5-4Front Pulldown (alternate sets with a partner. keep
Wednesday 6/23/21
CROSSFITAt a moderate load:Bench Press 12-12-12*follow each set with 20 band pull apart With a partner for time:50-40-30-20-10Calorie RowBurpee to Plate________________________COMPETITOR 2 Rounds for time:40yd
Tuesday 6/22/21
CROSSFITFor time:1:30 Plank:30 L-Sit Hold1:30 Plank 5 rounds for time:7 Shoulder to Overhead 135/957 Pull-up7 Box Jump Over 24/20________________________ COMPETITOR For load:Every 1:00 for 8:001
Monday 6/21/21
CROSSFIT“Barbell Cycling” Power Clean 10-10-10(smooth and efficient) AMRAP 20:0040 Double Under30 Sit-up20 KB Swing 53/35________________________COMPETITOR For load:Every 1:00 for 8:001 Snatch Pull + 1 Power
Saturday 6/19/21
WEIGHTLIFTINGSnatch 2 waves:70% 1×175% 1×180% 1×185% 1×1 Build to a heavy set:1 Clean + 1 Front Squat + 1 JerkFront Squat 70% 1×375% 1×380% 1×385%
Friday 6/18/21
CROSSFIT“CrossFit Total”1 Hour to complete:Back Squat 1RMStrict Press 1RMDeadlift 1RM(alternate rounds with a partner)____________________________ COMPETITORFor load:Every 1:00 for 10:002 Clean Pull + 1 Floating Clean(make
Thursday 6/17/21
UPPER BODY 15-12-9No rest between exercises.Incline Chest PressPec Deck Chest Press (alternate rounds with a partner)15-12-9No rest between exercises.Supinated Pulldown Rear Delt Fly Seated Row
Wednesday 6/16/21
CROSSFIT “Partner Boat Race”3 Rounds for time:1000m Row800m Run(share work any way)_______________________ COMPETITORWith a partner for time:200m Farmer Carry 70/53200m Rack Carry 70/53200m Farmer Carry
Tuesday 6/15/21
CROSSFIT “Tabata Barbell”For total reps:8 Rounds::20 Power Clean 95/65:10 Rest (1:00 Rest)8 Rounds::20 Front Squat 95/65:10 Rest(1:00 Rest) 8 Rounds::20 Shoulder to Overhead 95/65:10 Rest____________________________
Monday 6/14/21
CROSSFIT “The Ghost”6 Rounds for reps:1:00 Calorie Row1:00 Burpee1:00 Double Under1:00 Rest________________________ COMPETITOR For load:Every 2:00 for 12:002 Snatch Pull + 1 Floating Snatch(make consistent
Saturday 6/12/21
Snatch 3 waves:70% 1×175% 1×180% 1×1 Build to a heavy set:1 Clean + 1 Front Squat + 2 Jerk Front Squat 70% 1×375% 1×380% 2×2
Friday 6/11/21
CROSSFITAt a moderate load:Deadlift 6-6-6-6(make consistent increases) 2 rounds for total reps:AMRAP 2:00200m RunPull-up (max reps) (1:00 rest)AMRAP 2:00200m RunBox Jump 24/20 (max reps) (1:00
Thursday 6/10/21
UPPER BODY3 rounds: No rest between exercises.8-12 Pec Deck8-12 Chest Press8-12 Triceps Extension (alternate rounds with a partner)3 rounds: No rest between exercises.8-12 Dumbbell Rear
Wednesday 6/9/21
CROSSFITAt a moderate load:Strict Press 6-6-6-6(make consistent increases)With a partner for time:1000m Row30 Thruster 95/65800m Row24 Thruster600m Row18 Thruster400m Row12 Thruster200m Row6 Thruster(share work anyhow)_____________________COMPETITOR5
Tuesday 6/8/21
CROSSFITFor time:25 Burpee400m Run25 Burpee 5 rounds for time:15 Hand Release Push-up12 DB Snatch 50/359 Toe to Bar______________________ COMPETITORFor load:Every 2:00 for 12:001 Jerk Dip
Monday 6/7/21
CROSSFITAt a moderate load:Back Squat 6-6-6-6(make consistent increases)AMRAP 15:0030 Double Under20 Sit-up10 Goblet Squat 53/35____________________ COMPETITOR For load:Every 2:00 for 12:001 Snatch Pull + 1
Saturday 6/5/21
WEIGHTLIFTING Snatch 3 waves:65% 1×2 70% 1×275% 1×2 Build to a heavy set:1 Clean + 2 Front Squat + 2 Jerk Front Squat 75% 3×3
Friday 6/4/21
CROSSFITFor load:Deadlift 5-3-2-2-2(make consistent increases)For time:21-15-9Thruster 95/65Burpee Over Bar______________________ COMPETITOR Deadlift50% 1×855% 1×560% 1×365% 1x Max Rep AMRAP 20:002 Muscle-up6 Thruster 135/9510 Burpee Over Bar
Thursday 6/3/21
Upper Body 3 rounds: No rest between exercises.8-12 Machine Shoulder Press8-12 Machine Pullover 8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No rest
Wednesday 6/2/21
CROSSFITFor load:Strict Press 5-3-2-2-2(make consistent increases)With a partner for time:4 Rope Climb50 Toe to Bar3000m Row50 Toe to Bar4 Rope Climb_____________________________ COMPETITOR 2 Rounds no
Tuesday 6/1/21
CROSSFITFor time:1:00 Plank500m Row1:00 PlankFor time:50 DB Snatch 50/3525 Box Jump 24/2030 DB Snatch15 Box Jump10 DB Snatch5 Box Jump________________________COMPETITOR 5 Rounds for load +