Regionals Event 2
For time:
Row 2000 m
50 one-legged squats, alternating (pistols)
30 Hang Cleans - 225#135#
Coach’s notes:  Post time to complete to comments.

Snatch - 1, 1, 1, 1, 1, 1, 1, rest as needed
Coach’s notes:  Post loads for all sets to comments.  If you prefer follow the Regionals Individual Event 5
Compare to February 21, 2012

Regionals Individual Event 4
1 round for time:
50 Back Squats - 135#/95#
40 Pull ups
30 Shoulder to Overhead - 135#/95#
50 Front Squat - 85#/65#
40 Pull ups
30 Shoulder to Overhead - 85#/65#
50 Overhead Squats - 65#/45#
40 Pull ups
30 Shoulder to Overhead - 65#/45#
Coach’s notes:  Post time to complete to comments.

Regional Individual Event #2
“Diane”
21, 15, 9 rep rounds for time of:
Deadlift - 225#/155#
Handstand Push Ups
Coach’s notes:  Post time to complete to comments.
Compare to January 20, 2011

50, 40, 30, 20, 10, 20, 30, 40, 50 reps for time of:
Jumping Pull ups
Double Unders
Coach’s notes:  Post time to complete to comments.

6 rounds for time(s):
200 m Farmer’s KB Walk - 2.0/hand/1.5 pood/hand
12 Burpees Over Box - 20″ for all
Rest 2:30
Coach’s notes:  In each burpee you must jump over the 20″ box.  Post time per round and total working time to comments.
PLEASE NOTE: There will be NO OPEN GYM tomorrow, Thursday April 26th, as Aly is leaving [...]

A.  Tall Snatch - 3 reps x 5 sets, rest 90 seconds
B.  Snatch Balance - 2 reps x 5 sets, rest 90 seconds
C.  Hang Snatch - 1 rep x 5 sets, rest 2:00
Coach’s notes:  Post loads for all sets to comments.

5 rounds for times and load:
Run 400 m
Bench Press - 4-6 reps
Rest 3:00
Coach’s notes:  Post times for all sets of 400 m run and loads and reps for all sets of bench.  Increase load in bench each set if possible.

A.  1 round for time:
21 Back Squat - 225#/155#
42 Double Unders
15 Back Squat
84 Double Unders
9 Back Squat
168 Double Unders
B. GHD Raise - 12-15 reps x 3 sets, rest 90-120 seconds
Coach’s notes:  Post time to complete A to comments.

5 Rounds for time:
 
Run 400m
10 Tire Flips
 
Coach’s notes:  Post time to complete and tire used to comments.
  

15 Pull-ups on the minute for 10 minutes

Rest 5:00
B.  20 Wallballs (unbroken) X 10 sets, rest 60s exactly
 
Coach’s notes:  Post notes to comments.
Compare to October 1, 2011

A. 3 Rounds for time:
Row 300m
30 Sit-ups

Compare to  March 19, 2012

B1. Ring Dips – 5-8 reps X 3 sets @ 30X1, rest 2:00
B2. SDLHP – 8-10 reps X 3 sets (touch and go), rest 2:00

Compare to  December 19, 2011
Coach’s notes:  Post time to complete A and loads for [...]

A.  AMSAP Push Jerk Ladder in 10 minutes:
1-5-1 (135#/95#)
B.  AMSAP  3-6-9-6-3 Ladder in 10 minutes:
Toes to Bar
Coach’s notes:  Post number of sets and/or total reps for A and B to comments.  Sets in the ladder must be unbroken.  AMSAP = As Many Sets As Possible.
Compare to January 20, 2012

A.  Push Press - 3 reps x 5 sets, rest 2:00
Compare to November 5, 2011
B.  Push Jerk - 2 reps x 5 sets, rest 2:00
Compare to February 11, 2012
C.  3 rounds for total reps:
AMRAP Pistols Left leg, 0 second rest
AMRAP Pistols Right leg, rest 2:00
Coach’ s notes: Post loads for all sets in A and [...]

A.  Deadlift - 5 reps x 5 sets
B.  AMRAP in 5 minutes
10 Bar Facing Burpees
5 Power Cleans - 185#/120#
Coach’s notes:  Post loads for all sets in A and rounds and reps in B to comments.

A.  Front Squat - 2 reps x 5 sets, rest 2-3 minutes
Compare to August 20, 2011
B1.  Toes to Bar -8-12 reps x 4 sets @ 3030, rest 90 seconds
B2.  GHD Raise - 8-12 reps x 4 sets, rest 90 seconds
Coach’s notes:  Post loads for all sets in A and reps for B1 and B2 to [...]

3 rounds for time:
10 Power Snatch - 135#/85#
50 Squats
Coach’s notes:  Post time to complete to comments.

6 rounds for calories and reps:
Row 1 minute
AMRAP Bench Press - 135#/85#
Rest 3:00
Coach’s notes: Post calories for row and reps for bench press each round to comments.
Compare to January 24, 2012

Clean and Jerk – work up to a single

Coach’s notes: Post loads for all sets to comments.
Compare to  November 20, 2011

5 Rounds for time:

400m run
12 Chest to Bar Pull-ups
20 Box Jumps – 24”/20”

Coach’s notes: Post time to complete to comments.

A1.  Farmer’s Walk - 100 m x 5 sets, rest 10 seconds
Notes: Guys use 2.0 pood/hand, gals 1.0 pood/hand
A2.  Front Squat - AMRAP x 5 sets, rest 3:00
Notes: Guys use 225#/gals 145#
B. Muscle ups, toes to bar, knees to elbows tech work
Coach’s notes:  Post number of times you set the KB’s down in A1 and number of [...]

A.  Clean and Push Press - 2 reps x 5 sets, rest 2:00
B.  400 m Run
40 ft Handstand Walk
400 m Run
40 ft Handstand Walk
400 m Run
Coach’s notes:  Post loads for all sets in A and time to complete B to comments.
Important Reminder - Easter Monday, April 9 - adult classes at 9:30 am and 6:00 [...]

“Cindy”
As many rounds in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Coach’s notes:  Post number of rounds completed to comments.
Compare to July 6, 2010
Important Reminder - Easter is upon us and so are holiday hours at CFC. Easter Sunday, April 8 - adult classes as scheduled, but no teens class and no TT Oly Lifting. [...]

A1.  DB Split Squat - 8-12 reps/leg x 4 sets @ 3010, rest 90 s
Compare to March 18, 2012
A2.  DB Powell Raise - 8-12 reps/arm x 4 sets @ 3010, rest 90 s
Compare to December 1, 2011
B1.  GHD Sit up - 10-15 reps x 3 sets, rest 60 s
B2.  DB External Rotation - 8-12 reps/arm [...]

6 rounds for load and time(s):
8 Power Cleans
16 Toes to Bar
32 Double Unders
Rest 3:00
Coach’s notes:  Increase load on power cleans each set. Post loads, time to complete each set and total working time to comments.
Important Reminder - Easter is upon us and so are holiday hours at CFC. Good Friday - adult classes at 9:30 [...]

A. Split Jerk - 1 rep X 5 sets, rest 2-3 mins
Compare to February 11, 2012
B. OHS - 2 reps X 5 sets, rest 2-3 mins
Compare to  November 22, 2011
-
Coach’s notes: Post loads for all sets to comments.

Important Reminder - Easter is upon us and so are holiday hours at CFC. [...]

5 Rounds for time:
Row 400m
10 Bar Muscle-ups
-
Coach’s notes: Post time to complete to comments.
Important Reminder - Easter is upon us and so are holiday hours at CFC. Good Friday - adult classes at 9:30 am and 6:00 pm only, teens class as scheduled. Easter Sunday, April 8 - adult classes as scheduled, but no teens [...]

A. Box Jumps – 1 rep X 10 sets, rest 90-120s
B1. Tire Flips – 10 reps X 5 sets, rest 90s
B2. Clap Push-ups – AMRAP X 5 sets, rest 90s
-
Coach’s notes: Post max height achieved in box jump for A and reps per set for clap push-ups in B2 to comments.

As many rounds as possible in 20 minutes:
7 Knees to Elbows
7 Bar Facing Burpees
7 Deadlift - 225#/145#
Coach’s notes:  Post rounds and reps completed to comments.

A.  Thruster - 3, 3,  2, 1, 1, 1,
B.  AMRAP in 3 sets:
Double Unders
Coach’s notes:  Post loads for all sets in A and reps and total for sets in B to comments.