Gymnastics EMOMx10 5 strict toes-to-bar 3 pull-ups 1 chest-to-bar pull-up -complete all movements without dropping from the bar -scale to kipping when necessary CrossFit Open 14.1 Complete as many reps as possible in 10 minutes of: • 30 double-unders • 75/55# power snatches, 15 reps Core work 3 rounds 1 minute plank 1 minute plank [...]
Back squat 6x2 Increasing weight to establish 2RM back squat EMOMx12 odd: 5 pull-ups, 5 overhead squats (95/65) even: 4 toes-to-bar, 4 thrusters (95/65)
01.24.17 3 rounds for time 30 power cleans (135/95) 30 wall ball shots (20/14) 30 calorie row Skill work Superset 4xME ring dips and 4x20 hollow body rocks
Snatch EMOMx8 Full (squat) snatch every minute on the minute for 8 minutes Increase weight each minute THE SEVEN The Seven"" Seven rounds of: • 7 Handstand push-ups • 135 pound Thruster, 7 reps • 7 Knees to elbows • 245 pound Deadlift, 7 reps • 7 Burpees • 7 Kettlebell swings, 2 pood [...]
Snatch clinic will be held in place of class.
3xTBT 3 full tabata's (20 seconds work, 10 seconds rest x 8 rounds) back to back of the following: 1) Double unders 2) Muscle-up, bar muscle-up, or ring rows 3) Jumping lunges After one tabata, go directly into the next. Big Clean Complex 5 sets to find the heaviest complex possible. Compare to results on [...]
Core Work 4 rounds 20 (total) marching glute bridge (https://youtu.be/Zc_-HCA3G2o) 15 weighted v-ups Single Arm KB Shoulder Press 4x8 (each arm) - As heavy as possible without letting your back hyper extend. - Superset with 30 second plate holds (per arm). As heavy as possible without dropping the plate. - Score is weight of KB, [...]
4x2 Clean and Jerks Every 90 seconds for 4 rounds, complete two (full) clean and (split) jerks. Start at 60% and increase weight each round. After round four, rest two minutes and start the next EMOM. Clean and Jerk EMOMx4 Complete 1 (full) clean and (split) jerk at the heaviest completed weight from the previous [...]
Tabata Double Unders 8 rounds: 0:20 double unders 0:10 rest Score is total number of double unders Metcon With a running clock: 800m run (cash-in), then: 20 minute AMRAP: 1 deadlift (60% of 1RM) 10 toes-to-bar 10 burpee box jumps (20) then: 800m run (cash-out) Record total time in notes. Score is rounds and reps [...]
Back squat 3x3 performed at 65% of 1 RM Metcon 15 minute AMRAP 30 wall balls (20/14) 20 power snatches (75/55) 5 ring muscle-ups *modify ring muscle-ups to 15 ring dips then 50 pull-ups for time RX+: Strict pull-ups