August 2019

Another AMRAP Chipper! 20 minute AMRAP: 40 Calories on rower* 30 Deadlifts 185/130lb 20 over the bar burpees 10 handstand push ups 5 Bar Muscle Ups** *do this exercise in any order necessary **Either modify the bar muscle up using a band or do chest to bar pull ups Post total reps completed to the […]

Weightlifting: Split jerk 5 x 2 @80-85% Overhead squat 3 x 3 @ 80-85% 5 sets of Push ups @ 35% Conditioning: GHD sit ups or Bumper raises 3×10 Hip and Back extension 3×10 Scales 3×3 (3 sets of 3 times forward and back right and left leg) Post loads to the Zen.

WOD 7 rounds for time of: Lunge 20 feet for men 18 feet for women in as few steps as possible (AFSAP). After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting

“Clean ‘bear’ Complex” 7 rounds of: power clean hang power clean hang squat clean squat clean Three times through is one round. Reps are touch and go, you are not allowed a re-grip or to drop the bar, if you do so it is considered a fail. Its only ‘3reps’ so go as heavy as

WOD 3 rounds for time of: 20 Toes to the RINGS 20 burpees jump and touch the rings run 400m Post times to the Zen.

WOD 3 Rounds for time of: Run to Gary ave 50 Sit ups 50 Russian Swings 55lb Post times to the Zen.

Bodyweight EMOM for 20 minutes: First minute: Pass throughs on parallettes 10 reps (back and forth is one) Second minute: Walking lunge in as few steps as possible in 100’ (two lengths of gym)* Third minute: Push ups 40% of max. Fourth minute: Bear Walk 100’ (straight legs and arms, just like in a warm

WOD Compliments of HQ and the CrossFit Games 2019 20 minute time cap. 30 clean and jerks 135/95lb30 muscle-ups30 snatches 135/95lb Partition reps as needed. If you cannot do a muscle up you will do strict pull ups.

Weightlifting: Front squat 5×3 @80% (5 sets of 3) Back Squat 5×3 @80% Push ups 5 sets @ 35% Practice Scales before and after workout. Post loads to the Zen.

WOD 5 Rounds for time of: 10 Chest to bar pull ups 10 Single arm dumbbell hang split snatches (alternating) 10 Box jumps 24/20” 10 Single arm dumbbell hang clean and split jerks (alternating) These are power movements, and no squat is necessary. Men use 50lb Women use 35lb Post times to the Zen.