Snatch EMOMx10 - Every minute on the minute complete one snatch (squat or power) - Increase weight each round - Record heaviest successful lift Metcon 21-15-9 Wall ball shots (20/14) Chest-to-bar pull-ups Thrusters (95/65) Box jumps (24/20) Kettle bell swings (53/35)
Barbell Conditioning 10 cleans 10 jerks 10 clusters (squat clean thruster) All movements at 70% of your clean. Record weight in comments. Metcon 3RFT 15 calorie row 12 box jump overs (24/20) 9 ground to overhead (135/95) 4 rope climbs
ME AMRAP Cash-in : 8 minutes to find a max (full) snatch Directly into: 10 minute AMRAP 15 chest-to-bar pull-ups 15 burpees over the bar 200m run (counts as 1 rep) Cash-out: 8 minutes to find a max (full) clean and split jerk *Every 5lbs on lifts count as 1 rep *Record heaviest lifts in [...]
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, [...]