160930

Sport

“Jackie”
For Time:
Row 1000m
50 Thrusters, 45#
30 Pullups

Notes
Adhere strictly to 2013 Regionals standards. Compare to 150717.

Weightlifting

1) Snatch High Pull + Power Snatch, 6×1, add 5-10lbs to your top weight from two weeks ago
2) Overhead Squat 5RM, then 90%x5x2-3

Strength

1) Back Squat 8RM x 3 Reps from Failure x 4
2) Front Squat 1 x Max Reps @ 255#/160#

Notes
Front Squat: Do not sacrifice mechanics for more repetitions. You must be able to control the eccentric on every rep (it must be the same speed or slower than the concentric). If you are likely to complete more than 20 repetitions, add weight.

Gymnastics Conditioning

3 Sets:
30 GHD Sit-Ups
Max Muscle-Ups

Notes
Proceed immediately from GHD to Muscle-Up. Rest as needed between sets.

Post results to comments.

160927

Strength

Push Press 10RM x 1 Rep from Failure x 4

Gymnastics

Handstand Hold, 5 Sets
Goal is 5 x 30-60 second hold with no hand movement

Sport

21-15-9 For Time:
Wall Ball, 20#/14# to 10′
Sumo Deadlift High Pull, 75#/55#
Box Jump, 24″/20″
Push Press, 75#/55#
Assault Bike Calories

Endurance

Row 8x500m @ 32-34 Strokes/Minute, Rest 1 minute between efforts

Post results to comments.

160926

Weightlifting

1) Snatch 2RM, then 3-4×1 with 2RM weight
2) Snatch Pull 100%x2x2, 105%x2x2, 110%x2x2

Notes
Snatch Pull: This exercise is only beneficial if it can be performed in a way that mimics the positions, rhythm, speed, and timing of the actual lift. If you are unable to do this with the prescribed loads, adjust accordingly.

Strength

Back Squat 8RM x 3 Reps from Failure x 3

Sport

For Time:
15 Muscle-Ups
15 Power Snatch, 135#/95#

Gymnastics

For Time:
5 Legless Rope Climbs, 15′ Ascent
10 Rope Climbs, 15′ Ascent

Post results to comments.

160924

Weightlifting

Clean 2RM, then 2-3×1 with 2RM weight

Notes
You have a lot of cleans left after this. Don’t be an idiot and take a bunch of attempts at a weight that’s not there.

Weightlifting Endurance

CrossFit Games Event 16.6
Squat Clean Pyramid

For Time:
10 Squat Cleans, 245#/165# (must be completed by 2:00)
8 Squat Cleans, 265#/180# (must be completed by 4:00)
6 Squat Cleans, 285#/195# (must be completed by 6:00)
4 Squat Cleans, 305#/205# (must be completed by 8:00)
2 Squat Cleans, 325#/215# (must be completed by 11:00)

Sport

For Time:
10 Rope Climbs, 15′ Ascent
40 Thrusters, 135#/95#
10 Rope Climbs, 15′ Ascent

Endurance

For Total Time:
50/40 Calories Assault Bike
Rest 3 Minutes
40/30 Calories Assault Bike
Rest 2 Minutes
30/20 Calories Assault Bike
Rest 1 Minute
20/10 Calories Assault Bike

Post results to comments.