M2 – OPEN-SEASON – 6 of 6

Max CrossFit Games Leave a Comment

AM
10 Rounds For Time of:
1 Bar Muscle Up
2 Chest to Bar Pull Ups
3 Pull Ups
4 Strict Dips
5 Push Ups
6 Burpess
7 Sit Ups
8 Knees to Elbows
9 Toes to Bar

PM
A)
a1. Snatch Low Pull + Hang Mid-Thigh High Pull + Hang Below Knee Muscle Snatch
a2. Handstand 20sec in 3’x3′ Box

B)
b1. Power Snatch + Overhead Squat 1+1/35% 1+1/50% 1+1/60% 1+1/70% 1+1/80%
b2. 5 box jump for height

Floating halting Snatch Deadlift w/ Straps 2×5/70% 2×5/75% 5/80% of Snatch

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MaxM2 – OPEN-SEASON – 6 of 6

M2 – Weightlifting – 8 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day
1. Snatch long pull + Snatch push press + Overhead squats –light- 3-4×2+2+2
2. Power snatch + OHS (2 sec pause in bottom of OHS and snatch) –light- 4×2+2
3. Push press + Jerk behind neck + Jerk (5 sec hold in split) –light- 4×2+2+2
4. Snatch –MTR- 3/60% 3/65% 2/70% 2/75% 2/80% 1-3×2/
5. Power Clean + Push Jerk 3/60% 3/65% 2/70% 2/75% 2-3×2/80%
6. Snatch pull 3/90% 3/100% 3/110% of Snatch

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MaxM2 – Weightlifting – 8 of 16

M2 – Weightlifting – 8 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day
1. Muscle Snatch + Overhead Squat + Sots Press –light- 3-4×2+2+2
2. 3 Position Snatches –light- 3-4×2+2+2
3. Push press + Jerk behind neck + Press behind neck in split position –light- 4×2+2+2
4. Snatch 3/50% 2×2/60% 2×2/65% 3×2/70%
Clean & Jerk 3/50% 2×2/60% 2×2/65% 3×2/70%
5. Squat jump 3×5
6. Back Squat 3/70% 3/75% 3×2/80%

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MaxM2 – Weightlifting – 8 of 16

M3 – Powerlifting – 2 of 4

Max Power Lifting Leave a Comment

Strength (30-45mins.)
Bench Press
Week 2 3/70% 3/80% 3+/90%

Bent Over Row
Week 2 3/70% 3/80% 3+/90%

Resistance Training (10-15mins.)
Dumbbell Chest Press 5×15
Dumbbell Row 5×10

Gymnastics (10-15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Strict Ring Pull Ups 3-6-9-6-3
Chest to Bar Kipping Pull Ups 4-8-12-8-4
Ring Push Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Hand Stand Push Ups 3-6-9-6-3
Gamer Push Ups 5-10-15-10-5
Ring Bubaca’s + Skin the cat 4×5+5
3 Rounds
L-Hold 30sec
Hand Stand on Rings 15sec

Cool Down (10-15mins.)
-Static Stretching

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MaxM3 – Powerlifting – 2 of 4

M2 – OPEN-SEASON – 5 of 6

Max CrossFit Games Leave a Comment

20min Row
2min Warm up Row
Every 2min move to next peace.
S/M – 500m/Pace
16 – 2:10
18 – 2:00
20 – 1:50
22 – 1:45
20 – 1:50
18 – 2:00
16 – 2:10
1min Coll Down Row

3 Rounds
50m Backward Sled Drag 135/95# Walk
50m Prowler 225/155# Walk
50 Cals All Out Row

1-2x
5 Pull Ups
10 Planche Push Ups
15 Therapy Squats
20sec Handstand

1-2x
5 C2B Pull Ups
5 Dips
5ea Walking Sampson Lunge
5 Handstand Push Ups

Muscle Snatch + Snatch Push Press 3/35% 3/45% 3/55% 3/65%
Snatch + High Hang Snatch 3/35% 2/50% 1/65% 1/70% 1/75%
Power Clean & Jerk 2/35% 1/50% 1/65% 1/70% 1/75%

15-20min Static Stretching

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MaxM2 – OPEN-SEASON – 5 of 6

M3 – Powerlifting – 2 of 4

Max Power Lifting Leave a Comment

Strength (30mins.)
Back Squat
Week 2 3/70% 3/80% 3+/90%

Resistance Training (10-15mins.)
Leg Press 5×15
Leg Curl 5×10

Plyometric Training (10mins.)
100 Double Under
Pogo 3×10
Med Ball Over-Under 3×5
Rocket Jumps 3×4
Split Jumps 3×4
Prancing 2×4
Galloping 3×10
Fast Skipping 3×10
Ankle Flip 3×6
Single-Leg Stair Bound 3×6
Lateral Bound (SB) 3×6
Alternate Leg Stair Bound 3×6

Cool Down (10-15mins.)
-Static Stretching

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MaxM3 – Powerlifting – 2 of 4

M2 – Weightlifting – 7 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day
1. Snatch Push Press 3/35% 3/40% 3/45% 3/50% 3/55%
2. Snatch 3/35% 3/55% 2/65% 2/75% 1/80% 1/85% 3×1/90% 2/80% 2/70%
2. Clean & Jerk 3/35% 3/55% 2/65% 2/75% 1/80% 1/85% 3×1/90% 2/80% 2/70%
3. Pause Back Squat (3 sec pause) –MTR- 3-3-3-*3-*3

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MaxM2 – Weightlifting – 7 of 16

M3 – Powerlifting – 1 of 4

Max Power Lifting Leave a Comment

Strength (30mins.)
Press
Week 1 5/65% 5/75% 5+/85%

Pendlay Bent Over Row
Week 1 5/65% 5/75% 5+/85%

Gymnastics (10-15mins.)
3 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec

Hand Stand Push Up 3-6-9-6-3
Wide Grip Pull Up 3-6-9-6-3
Ring Pull Up 4-8-12-8-4
Ring Push ups (Fit Up) 4-8-12-4
Butterfly Pull Ups 5-10-15-10-5
Dips 4-8-12-8-4
Ring Bubaca’s & Skin the cat 4×5+5

100 Double Unders
Speed, Agility, and Quickness (15-20 mins.)
Star Drill (Sprint, Back Peddle, Shuffle)
Bag Weave
Med Ball Lateral Shuffle/Pass to Sprint
Med Ball Wall Scoop Toss
Four-Point Pop-Up to Ball Catch

Cool Down (10-15mins.)
Static Stretching

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MaxM3 – Powerlifting – 1 of 4

M3 – Powerlifting – 1 of 4

Max Power Lifting Leave a Comment

Olympic Lift Training (30mins.)
Week 1 PC 2×1/90% & PS 3×1/85%

Strength (30mins.)
Deadlift
Week 1 5/65% 5/75% 5+/85%

Resistance Training (10-15mins.)
Good Morning 5×12
Hanging Leg Raise 5×15

Resistance Training (15-20mins.)
Kettlebells
KB Swing 30
KB Woodchops 30
1 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.
1 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.

Core Training (3×15 wk 1. 3×10 wk 2 x8 wk3) (10-15min)
Turkish Get Up 3x5ea.
KB Windmill+Curl+Press 3x10ea.
Full GHD Sit Ups 3×15
GHD Extensions 3×15

Cool Down (10-15mins.)
Static Stretching

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MaxM3 – Powerlifting – 1 of 4

M2 – Weightlifting – 7 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day
1. Muscle Snatch
2. Block Power Snatch (Mid-Thigh) 3/35% 3/50% 3/60% 2/70% 3×1/75%
3. Hang Power Clean + Push Jerk 3+1/60% 3+1/65% 2+1/70% 3×2+1/75%
4. Snatch High-Pull 3×5/80% of 1RM Sn
5. RDL 3×5/80% of 1RM CJ
6. A) 5x
a1. 8-10 chin-ups
a2. 8-10 Dips

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MaxM2 – Weightlifting – 7 of 16

M2 – Weightlifting – 7 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day
1. Push press + Jerk behind neck + Press behind neck in split position –light- 4×2+2+2
2. Power clean + Front squat + Clean + Jerk (3 sec pause in split) 4×2+2+2+2
3. Block Clean (Bellow the Knee) 5×3/70%
4. Hang snatch high-pull (flat-footed) –MTR- 4×4
PM
5. Block Snatch (knee) 3/50% 3/60% 2/70% 2/75% 2×2/80%
6. Hang Clean (knee) 3/50% 3/60% 2/70% 2/75% 2×2/80%
7. Block Jerk 3/50% 3/60% 2/70% 2/75% 2×2/80%
8. Back Squat 5/55% 5/65% 5/75% 5/80% 5/83%
9. A) 5x
100 m row
8 Full GHD
10 GHD Sit Ups
12ea GHD Oblique

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MaxM2 – Weightlifting – 7 of 16

M3 – Powerlifting – 1 of 4

Max Power Lifting Leave a Comment

Strength (30-45mins.)
Bench Press
Week 1 5/65% 5/75% 5+/85%

Bent Over Row
Week 1 5/65% 5/75% 5+/85%

Resistance Training (10-15mins.)
Dumbbell Chest Press 5×15
Dumbbell Row 5×10

Gymnastics (10-15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Strict Ring Pull Ups 3-6-9-6-3
Chest to Bar Kipping Pull Ups 4-8-12-8-4
Ring Push Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Hand Stand Push Ups 3-6-9-6-3
Gamer Push Ups 5-10-15-10-5
Ring Bubaca’s + Skin the cat 4×5+5
3 Rounds
L-Hold 30sec
Hand Stand on Rings 15sec

Cool Down (10-15mins.)
-Static Stretching

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MaxM3 – Powerlifting – 1 of 4

M2 – Weightlifting – 7 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day
1. Muscle Snatch + Overhead Squat + Sots Press –light- 3-4×2+2+2
2. 3 Position Snatches –light- 3-4×2+2+2
3. Snatch High-Pull 3-5×3/90% of 1RM Sn
4. Push Press –MTR- 3-3-3-3-3
PM
5. Power Snatch –MTR- 7-9×2/
6. Power Clean –MTR- 7-9×2/
7. Power Jerk –MTR- 7-9×2/
8. Clean pull 3-5×3/90% of 1RM Sn
9. A) 5x
a1. 8-10 Push Ups
a2. 8-10 Pull Up

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MaxM2 – Weightlifting – 7 of 16

M2 – OPEN-SEASON – 5 of 6

Max CrossFit Games Leave a Comment

AM
For Time
30 Pull Ups
40 Burpees
50 Sit Ups
60 Air Squat

rest 3 min

For Time
20 Chest to Bar Pull Ups
30 Push Ups
40 Knees to Elbows
50 Wall-Ball 20#

rest 3 min

For Time
10 Bar Muscle Up
20 Dips
30 Toes to bar
40 Alt Leg Pistols

PM
For time:
100 Cal Row
15-foot rope climbs, 5 ascents
80 Cal Row
15-foot rope climbs, 4 ascents
60 Cal Row
15-foot rope climbs, 3 ascents
40 Cal Row
15-foot rope climbs, 2 ascents
20 Cal Row
15-foot rope climb, 1 ascent

**Get Cal row splits.***

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MaxM2 – OPEN-SEASON – 5 of 6

M3 – Powerlifting – 1 of 4

Max Power Lifting Leave a Comment

Strength (30mins.)
Back Squat
Week 1 5/65% 5/75% 5+/85%

Resistance Training (10-15mins.)
Leg Press 5×15
Leg Curl 5×10

Plyometric Training (10mins.)
100 Double Under
Pogo 3×10
Med Ball Over-Under 3×5
Rocket Jumps 3×4
Split Jumps 3×4
Prancing 2×4
Galloping 3×10
Fast Skipping 3×10
Ankle Flip 3×6
Single-Leg Stair Bound 3×6
Lateral Bound (SB) 3×6
Alternate Leg Stair Bound 3×6

Cool Down (10-15mins.)
-Static Stretching

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MaxM3 – Powerlifting – 1 of 4

M2 – Weightlifting – 7 of 16

Max Olympic Weightlifting Leave a Comment

Mid-Day
1. Snatch long pull + Snatch push press + Overhead squats –light- 3-4×2+2+2
2. Power snatch + OHS (2 sec pause in bottom of OHS and snatch) –light- 4×2+2
3. Push press + Jerk behind neck + Jerk (5 sec hold in split) –light- 4×2+2+2
4. Jerk dip 5×3
PM
5. Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
6. Block (or hang) Snatch (knee) – 70% x 3 x 2, 75% x 3, 80% x 2 x 2
7. Heaving Snatch Balance + Overhead Squat – 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
8. Back Squat – 73% x 10 x 3
9. A) 3x
2 min jump rope
10 KB Swings
10ea Lateral KB Swing

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MaxM2 – Weightlifting – 7 of 16

M2 – OPEN-SEASON – 5 of 6

Max CrossFit Games Leave a Comment

Mid-Day
15.4

PM
With a running clock, every 90sec perform 1 lift and add 20/15 lb.

Males Start with 55lbs and Females Start with 35lbs and power snatch for as long as possible.

Once
you cannot power snatch the weight, power clean for as long as possible
but the weight goes up with the clock if make or miss. You may take the
PC in the same 90sec that you missed the PS.

Once you cannot power clean the weight, Snatch deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments

**Partner up! You go, I go!**

55-75-95-115-135-155-185-205-225-245-265-285-305-325….
35-40-55-70-85-100-115-130-145-160-175-190-205-220-235…

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MaxM2 – OPEN-SEASON – 5 of 6