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Competition Changes

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ANNOUNCEMENT

The competition programming has migrated to the Zenplanner app, and the new workouts will no longer be posted here. If you have been following the competition programming and are eager to continue, please email alex@crossfitdavis.com[/text-with-icon][/vc_column][/vc_row]

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Competition 04-02-18

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REMINDER

If you plan on attending the 2018 Open in Review seminar on Sunday the 15th, please fill out the questionnaire:  https://goo.gl/jkeiQB
For more information, check the announcement board or talk to Coach Alex!

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Monday – 04/02/18

Gymnastics

Tabata Toe-to-bar

Metcon

Tabata double under
1 minute rest
Tabata front squat 115/85 lb
1 minute rest
Tabata push press 115/85 lb
1 minute rest Tabata d
ouble under

Weightlifting

Every 90 seconds for as long as possible

1 Snatch start at 70% and increase to a max for the day

increase weight after making three reps at each weight
perform 1 rep at each weight above 90%

Tuesday – 04/03/18

Weightlifting

EMOM for 10 Minutes

2 Split Jerks

Metcon

AMRAP in 12 Minutes

50 burpees
1000M Run with medicine ball 20/14 lb
50 burpees

Gymnastics

for time *

75 Kipping HSPU

20 Double under EMOM

* 10 Minute Cap

Wednesday – 04/04/2018

Skill

5 rounds of
30 seconds of wall ball shots
90 seconds rest
30 seconds of alternating dumbbell snatch
90 seconds rest

Metcon

for time

21-15-9
Kettlebell Swing 32/24 kg
Box Jump 24/20″

Weightlifting

EMOM for as long as possible

1 hang squat snatch + overhead squat

start at 60% and workout up to a max for the day

Thursday – 04/05/2018

Skill

EMOM for 10 Minutes

30 Seconds of strict HSPU

Metcon

5 rounds for time

10 Deadlift 185/135 lb
6 Hang Power Clean 185/135 lb
2 Front rack walking lunge steps 185/135 lb

or if you need a recovery day …

Run each at a fast pace
800 meters
rest 5 Minutes
400 meters
rest 3 minutes
800 meters
rest 5 Minutes
400 meters
rest 3 minutes
200 meters
rest 90 seconds
400 meters
rest 3 minutes
200 meters

allow 45 minutes

Friday – 04/06/2018

Skill

EMOM for 10 Minutes

1 Power snatch + hang squat snatch from above the knees

Metcon

AMRAP in 10 Minutes

10 Chest to bar pull-ups
20 Sit-ups
30 Squats

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Saturday – 04/07/2018

Metcon

“Havana”

AMRAP in 25 Minutes

150 Double unders
50 Push-ups
15 Power cleans 185/125 lb

Gymnastics

10×1

Max effort handstand walk attempt

Weightlifting

1RM Clean & Jerk[/vc_column_text][/vc_column][/vc_row]

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Competition 03-26-2018

Monday – March/26/2018

Strength

Back Squat
10-10-10

Metcon

AMRAP in 5 Minutes

5 air squats
1 power clean 225/155 lb

Gymnastics

for time

“JT”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Tuesday – March/27/2018

Gymnastics

Two cycles of  tabata alternating between

pull-ups
double unders

Metcon

AMRAP in 15 Minutes
10 Push ups
15 box jumps 24/20″
20 alternating lunge steps

Weightlifting

EMOM for as long as possible
1 Squat snatch

start at 60% and work up to a max for the day

rest 10 minutes then

EMOM for as long as possible
1 Squat squat clean

start & 60% work up to a max for the day

Wednesday – March/28/2018

Weightlifting

1RM Squat snatch

Metcon

AMRAP in 10 Minutes
10-20-30-40 …
Wall ball shots 20/14 lb 10/9′
5-10-15-20 …
Burpees jumping to a plate

Skill

EMOM for 10 Minutes

2 Deadlifts ~80% + straight set of ring muscle ups on short rings

Thursday – 03/29/2018

Gymnastics

2 Rounds of Tabata alternating between

V-ups
Arch hold

Metcon

3 rounds for time

400m Run
21 Toe-to-bar
12 Hang Cleans 155/105 lb

or if you need a recovery day

700 meter run (fast)

1:15 rest

300 meter run (medium)

3:00 rest

700 meter run (medium)

1:15 rest

300 meter run (medium)

3:00 rest

700 meter run (medium)

1:15 rest

300 meter run (medium)

3:00 rest

700 meter run (medium)

1:15 rest

300 meter run (sprint)

Friday – 03/30/2018

Strength

Deadlift
1-1-1-1-1

Metcon

AMRAP in 10 Minutes *
Thrusters 95/65 lb

*8 One arm alternating russian kettlebell swings 32/24 kg EMOM

Gymnastics metcon

for time

50 Calorie air assault
30 Bar muscle ups
10 Calorie air assault

Saturday – 03/31/2018

Weightlifting

Max effort clean & jerk

Metcon

AMRAP in 21 Minutes *

“Cindy”

5 Pull-ups
10 Push-ups
15 Air squats

* 100M run EMOM

Intervals

AMRAP in 6 Minutes

Muscle ups

1 Minute rest then

AMRAP in  6 Minutes

Bar facing burpees

1 Minutes rest then

for time

50 Calorie air assault

 

 

 

 

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Competition 03-19-2018

Monday – 03/19/2018

Intervals

5 Rounds of
30 seconds of burpees to target
90 seconds rest
30 seconds of rowing for calories
90 seconds of rest

Metcon

AMRAP in 7 Minutes
7 Front squats 155/105 lb
14 Kettlebell swings 32/24 kg

Weightlifting/Gymnastics

EMOM for as long as possible
[odd] Straight set of toe-to-bar
[even] 1 Squat snatch start at 60% and work up to a max for the day

Tuesday – 03/20/2018

Gymnastics

Straight set of kipping pull-ups then 20 seconds of double unders

Metcon

AMRAP in 10 Minutes
4 power clean 135/95 lb
6 push press 135/95 lb
16 walking lunge steps

Weightlifting

EMOM for as long as possible

1 Power clean + 1 push jerk + 1 split jerk

start at 60% of your lowest lift and work up to a max for the day

Wednesday – 03/21/2018

Strength

Front Squat

2-2-2-2-2

Metcon

6 rounds of 1 minute at each station

two arm dumbbell thrusters 50/35 lb
air assault for calories

Skill

EMOM or 10 Minutes
3 Squat snatches ~ 50% of 1RM + straight set of bar muscle ups

Thursday – 03/22/2018

Skill

10×1 Handstand walk

Metcon

AMRAP in 20 Minutes

30 Sit-ups
25 Push-ups
20 Box Jump 24/20″

Weightlifting

Every 90 seconds for as long as possible

1 Clean & Jerk

start at 60% and work up to a max for the day.

Friday – 03/23/2018

Rest day

Saturday – 03/24/2018

18.5!

 

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Competition 03-12-18

Monday –  03/12/18

Skill

5 rounds of

30 seconds of thrusters 95/65 lb
90 seconds rest
30 seconds of snatches 95/65 lb
90 seconds rest

Metcon

AMRAP in 5 Minutes
6 front rack walking lunge steps 95/65 lb
7 push-ups

Weightlifting

EMOM for 21 Minutes

1 Squat Snatch
3 each at 70, 75, 80, 82.5, 85,87.5, 90%

Tuesday –  03/13/18

Strength

Deadlift
5-5-5-5-5

Metcon

AMRAP in 12 Minutes

10 Kettlebell swings 40/32 kg
20 Sit-ups
30 Double unders

Weightlifting

E90s for as long as possible

5 Squat cleans

start at 50% and work up to a max for the day
does not need to be TnG
complete all lifts within 45 seconds allowing 45 seconds to rest and add weights

Wednesday –  03/14/18

Gymnastics

EMOM for 10 Minutes

Straight set of toe-to-ba

Metcon

6 rounds of 1 minute on each station

two arm dumbbell front squats 50/35 lb
row for calories

Weightlifting

EMOM for as long as possible

1 hang squat snatch

start at 60% and work up to a max for the day

Thursday – 03/15/2018

Strength

Push Press
2-2-2-2-2

Metcon

CrossFit Open 13.2

AMRAP in 10 Minutes

5 Shoulder to overhead 115/75 lb
10 Deadlift 115/75 lb
15 Box Jumps 24/20″

Gymnastics

EMOM for 10 Minutes

15 double unders then max set of kipping HSPU

Friday – 03/16/2018

Rest

Saturday – 03/17/2018

18.4

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Competition 03-05-2018

Monday – 03/05/2018

Gymnastics

EMOM for 10 Minutes

Straight set of Chest to bar pull-ups

Metcon

AMRAP in 12 Minutes

Wall ball shots 20/14 lb 10/9′

15 Double unders EMOM

Weightlifting

EMOM for 21 Minutes

1 Squat Snatch

3 each at 70, 75, 80, 82.5, 85,87.5, 90%

Tuesday – 03/06/2018

Strength

Back Squat

10-10-10

Metcon

for time
27-21-15-9
Alternating dumbbell snatch 50/35 lb
9-15-21-27
box jump 24/20″

Weightlifting

EMOM for as long as possible
1 Split jerk

starting at 60% and working up to a max for the day

Wednesday – 03/07/2018

Gymnastics

EMOM for 10 Minutes

Straight set of kipping HSPU

Metcon

10 rounds of

30 seconds of dumbbell thrusters 50/35 lb
30 seconds rest
30 seconds burpees
30 seconds rest

Weightling

EMOM for as long as possible

1 Squat clean & jerk

Start @ 60% and work up to a max for the day

Thursday- 03/08/2018

Weightlifting

EMOM or 10 Minutes
1 Slow pull power clean + split jerk

start at 70% and work up to a strong effort lift.

Metcon

3 Rounds for time

400M Run
21 Kettlebell Swing 32/24 kg
12 Chest To Bar Pull-ups

Strength

3RM Deadlift No TnG

Friday – 03/09/2018

Rest day

Saturday – 03/10/2018

18.3

 

 

 

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Competition 02-26-18

Monday – 02/26/2018

Gymnastics

EMOM for 10 Minutes

Straight set of butterfly chest to bar pull-ups

Metcon

10-1
bar facing burpees
1-10
front squat 165/115 lb

Weightlifting

E90s  for as long as possible

20 double unders then 1 squat snatch

start @60% and work up to a max for the day

Tuesday – 02/27/2018

Strength

Deadlift
1-1-1-1-1

Metcon

AMRAP IN 10 Minutes
3-6-9-12-15 …
Push-up
Box Jump 24/20″

Gymnastics

AMRAP in 7 Minutes

Muscle ups

Wednesday – 02/28/2018

Gymnastics

Alternating Tabata

V-ups
Arch hold

Metcon

AMRAP in 15 Minutes
10 Kettlebell swings 32/24 kg
10 Medicine ball cleans 20/14 lb
10 Overhead walking lunge steps 45/35 lb

Weightlifting

EMOM for as long as needed

1 Squat snatch with pause in overhead squat + 1 squat snatch start at 60% and work up to 85~90% in 10/5lb increments does not need to be TnG

Thursday – 03/01/2018

Skill

EMOM for 10 Minutes
2 Thrusters

Metcon

AMRAP in 10 Minutes

30 Double Under
10 Sumo deadlift high pull 95/65 lb

Strength

Back Squat

10 Rep back squat increasing 5 pounds from last week

Friday – 03/02/2018

Rest day

Saturday -03/03/2018

18.2 TBA

 

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Competition 02-19-18

Monday – 02/19/18

Weightlifting

Deadlift
2-2-2-2-2

Metcon

AMRAP in 10 Minutes

2-4-6-8-10-12 …

Alternating jumping lunge steps
Toe-to-bar

Gymnastics Metcon

“Amanda”

for time

9-7-5
Muscle up
Squat snatch

Tuesday – 02/20/18

Weightlifting

EMOM for 10 Minutes

2 Power clean

Metcon

With a clock set for 12 minutes

1 Minute of Push-ups
1 Minute of Pull-ups
2 Minutes of Push-ups
2 Minutes of Pull-ups
3 Minutes of Push-ups
3 Minutes of Pull-ups

Strength

Back Squat

10 Rep max back squat

Wednesday – 02/21/18

Gymnastics

Tabata L-sit

Metcon

With a clock set for 21 minutes complete:

7 Minutes of
Wall ball shots 20/14 lb 10/9′

7 Minutes of
15 Double Unders
10 Kettlebell swings 32/24 kg

7 Minutes of
Burpees

Skill

6x90s

Row 15/10 calories then

straight set of bar muscle ups

Thursday – 02/22/18

Strength

Front squat
3-3-3-3-3

Metcon

4 Rounds of 1 Minute on each station
Row for calories
Toe-To-bar
Two arm dumbbell power clean 50/35 lb
Rest

Weightlifting

EMOM for as long as possible

1 Squat snatch

start at 60% and increase after making 3 lifts.  Increase 5% for every 3 made lifts.  Strikes your out.

Friday – 02/23/18

Rest day

Saturday – 02/24/18

AMRAP in 20 Minutes

8 Toe-To-Bar
10 Hang DB clean and jerk 50/35 lb
14/12 Calorie Row

 

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Competition 02-12-18

Monday – 02/12/18

Weightlifting

EMOM for 10 Minutes

1 Hang power clean + 1 hang power clean + 1 split jerk

Metcon

EMOM for 8 Minutes

5 Hang power clean 155/105 lb
10 Box Jumps 24/20″

Gymnastics

AMRAP in 10 Minutes

Chest to bar pull-ups

4 Burpees to target 6″ outside your reach

*use new burpee standard

Tuesday – 02/13/18

Gymnastics

Tabata butterfly chest to bar pull-ups

Metcon

AMRAP in 20 Minutes

20 Wall ball shots 20/14 lb 10/9′
20 Sit-ups with medicine ball 20/14 lb
200M run with medicine ball 20/14 lb

Weightlifting

CrossFit open 12.2

AMRAP in 10 Minutes

75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Wednesday – 02/14/18

Strength

3RM Deadlift

Metcon

5 Rounds for time

21 Kettlebell swings 32/24 kg
12 Burpees to target 6″ outside your reach

Gymnastics

AMRAP in 10 Minutes

Kipping HSPU

20 Double unders EMOM

Thursday – 02/15/18

Skill

EMOM for 10 minutes

30 seconds of strict HSPU

Metcon

3 Rounds for time

400M Run
30 Squats
20 Overhead walking lunge steps 115/85 lb

or if you want to do some rowing …

12×5 Minutes

500M row

use the first four as warm-up and increase intensity on the last 8

Friday- 02/16/18

Weightlifting

EMOM for 10 Minutes

3 Power Snatch

Gymnastics Metcon

AMRAP 10 Minutes

30 Double unders
10 Push-ups

Weightlifting Metcon

CrossFit Open 11.3

AMRAP in 5 Minutes

1 Squat Clean 165/110 lb
1 Jerk 165/110 lb

Saturday- 02/17/18

Gymnastics

for time

30 Burpee Ring Muscle ups

Metcon

for time
1000M Run
30 Deadlift 205/145 lb
1000M Run
21 Power cleans 205/145 lb
1000M Run
12 Front squats 205/145 lb

Weightlifting

EMOM for as long as possible
1 Hang squat snatch

 

 

 

 

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Competition 02-05-2018

Monday – 02/05/2018

Weightlifting

EMOM for 10 Minutes

1 Squat clean

start at 60% and work up to a max for the day

Metcon

AMRAP in 15 Minutes

10 strict press 115/75 lb
20 front squats 115/75 lb
10 strict press 115/75 lb
200M run

Gymnastics

for time

100 toe-to-bar

Tuesday – 02/06/2018

Strength

Deadlift

5-5-5-5-5

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

for time

30-21-12 *
Burpees

*400M Run after every round

Wednesday – 02/07/2018

Gymnastics

Tabata L-sit

Metcon

for time

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Weightlifting

EMOM for as long as possible

1 Squat snatch with pause below the knees

Thursday – 02/08/2018

Gymnastics

EMOM for 10 minutes

30 seconds wall facing handstand hold

Metcon

5 Rounds of 1 minute on each station

row for calories
alternating dumbbell snatch 50/35 lb
double under
rest

or if you want to do some running today…

15x 2 minutes
200M Run
carry stopwatch and perform half of your 400M loop each round
write your times every 2 rounds,

use the first 4 as warm up and try to achieve negative splits

Friday – 02/09/2018

Weightlifting

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Metcon

for time *

30 Power snatch 135/95 lb
30 Clean & jerk 135/95 lb

*9 Minute cap

Strength

Back Squat

10-10-10
60,65,70%

Increasing each attempt

Saturday – 02/10/2018

Metcon

5 rounds for time*

100-meter sprint
10 squat clean thrusters 115/75 lb
15 kettlebell swings 32/24 kg
100-meter sprint
2 Minutes rest after every round

Weightlifting

EMOM for as long as possible

1 Split jerk

start at 60% and increase to a max for the day

Gymnastics metcon

2 rounds for time

20 bar muscle ups
7 rope climbs