Friday
Saturday we will be open from 9:30 and will CLOSE at 11am. WOD AMRAP in 20 minutes 10 Hang power cleans 115/80lb 20 Double unders Run 200m Post rounds to the Zen.
Saturday we will be open from 9:30 and will CLOSE at 11am. WOD AMRAP in 20 minutes 10 Hang power cleans 115/80lb 20 Double unders Run 200m Post rounds to the Zen.
Weightlifting: Snatches 3 @ 78%, 2 @ 81%, 2 @ 84%, EMOM 20 minutes: Even Push Press 3 reps* (add weight as necessary) Odd: 5 reps of STRICT toes to bar.** *You must do pus press, jerks and split jerks are not allowed. **If you are unable to do Strict toes to bar (no kip)
WOD For time complete the following 100 Feet of walking lunges 50 Kettlebell Swings 55/35lb 50 Burpees 100 Feet walking lunges 35 Kettlebell Swings 55/35lb 35 Burpees 100 Feet walking lunges 20 Kettlebell Swings 55/35lb 20 Burpees Post times to the Zen.
5,4,3,2,1 rep rounds for time of (load is more important, or takes priority, than speed)Clean (squat) (go heavy) Weighted pull ups (or strict pull ups, or ring rows doubled reps) Then: Box Back Squats 3×5 @ 75% (3 sets of 5 reps at 75% of 1rep max) and in between Back Squats do max rep
There was a conversation at the Games party last Saturday and it was brought up that we have not done ALL of the workouts on the record whiteboard and there are empty spaces… so today we tackle one that I have wanted to put into the mix for a long time and now is a
Snatches!! For 30 minutes you will start with a light barbell (an empty one) and complete 3 squat snatches. You may add weight or repeat the weight you are at. You must complete 3 snatches at the same weight before you are allowed to add weight. You may decrease the load at anytime. You are
EMOM for 20 minutes: Even Minutes 3-5 Front Squats Odd Minutes 1-3 or 3-5 reps of: Muscle Ups, Chest to bar pull ups, Strict pull ups (Base reps and load on level of difficulty, strength or skill level) Conditioning: 2-3 rounds of: 8-12 reps Ring Crunches 5 reps of Inverted hangs on rings 12 Hollow
CrossFit games party was a lot of fun! Thank you to everyone that was able to come. WOD 20 minute AMRAP 100m Sprint (east end of parking lot to grass) 10 Pass throughs on parrallettes (back and forth is 1 rep) 10 Grasshoppers (left and right is 1 rep) 10 Up Downs Post rounds to