First day at the New Gym!!
5:30a-8:00p Open Gym Format (no classes)
New Gym Address:
8 N. Roosevelt Ave
Chandler, AZ 85226
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CrossFit
“Holleyman”
30 rounds for time:
5 Wall Ball Shots 20/14
3 Handstand Push-ups
1 Power Clean 225/155
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FitEssentials
For load:
Axle Bar Thruster
8-8-6-6
*follow each set with :30 strict toes to bar
3 sets for reps
1:00 Lateral Box Step-over
:30 Rest
1:00 Single arm RKBS (:30 each arm)
:30 Rest
1:00 Front Leaning Rest (Adv: Rings)
:30 Rest
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Competitor 1
At moderate intensity:
4×4 Box Jump from seated position
At a moderate load:
Every 1:00 for 10:00
3 Hang Power Clean
Clean
Build to a heavy set of 3
90% of heavy set: 2×2
Back Squat
Build to a heavy set of 5
For time:
10-20-30-40-50-40-30-20-10
Double under (each set unbroken)
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Competitor 2
For load:
Every 1:00 for 10:00
Odd min: 8 Synch Toes to bar
Even min: 8 Hang Power Clean
For time:
15 Box Jump 24/20
For load:
Every 1:30 for 12:00
5 Back Squat
(make consistent increases)
For time:
15 Box Jump 30/24
10 rounds for time:
250m Row
(rest 1:00 between rounds)
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Weightlifting
Every 1:00 until you miss a lift:
1 Snatch at 85% of 1RM
-then-
Build to a heavy set of 1 Snatch
Clean & Jerk
80% 1×1 (followed by 1:00 rest)
85% 1×1 (followed by 1:30 rest)
90% 1×1 (followed by 2:00 rest)
95% 1×1
Front Squat
Build to a heavy set of 2
“There is nothing permanent except change.”
~Heraclitus
