Next Tuesday the 22nd we will NOT have a 10:00am class because we will be helping angel bears of hope at 1030. I encourage anyone that has a little extra time to come and help as well. There is a sign up sheet on the apparel table. All other classes will be as scheduled.
Read MoreStrength:
5 sets of:
Barbell Complex
1 Squat Clean
2 Jerks
4 Front Squats
1 Jerk
*Work up to a heavy weight you can perform this complex 5 times. You may increase weight across the 5 sets*
Metcon:
7 minute ladder
1 Thruster (93/135)
2 OAA Dumbbell Snatch (55/70)
*At least through 14 Dumbbell Snatch to Rx*
Read MoreMetcon:
AMRAP X 20 minutes
8 Deadlifts (183/275)
60 Double-Unders
40 Wallballs (14/20 @ 9/10 ft)
*At least 4 rounds to Rx*
Read MoreStrength:
EMOTM X 10 minutes
Odd- max air squats in 40 seconds
Even- 100m Sprint
Metcon:
5-4-3-2-1
Squat Snatch (123/185)
Muscle-up
*8 minute cut-off. Double the numbers for your muscle-up scale if doing anything other than muscle-ups or bar muscle-ups*
Read MoreMetcon:
5 Rounds
12 Hang Cleans (103/155)
15 Toes to Bar
18 Burpee Box Jump Overs (20/24)
*25 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 6 Strict Handstand Push-ups
Even- 10 Kettlebell Swings
*Make the HSPU as difficult as you can, if 6 strict isn’t going to get you work you can put yourself below depth*
Metcon:
AMRAP X 3 minutes
6 Front Rack Lunges (93/135)
8 Push-ups
25 Double-Unders
-Rest 1 minute-
AMRAP X 3 minutes
6 Front Rack Lunges (93/135)
8 Push-ups
25 Double-Unders
-Rest 1 minute-
AMRAP X 3 minutes
6 Front Rack Lunges
8 Push-ups
25 Double-Unders
*Only full rounds and 1/3 rounds count towards your score. At least 10 total rounds to Rx*
Read MoreMetcon:
-Start with 800m Run-
4 Rounds
10 Snatch (83/125)
20 Pistols
25 Pull-ups
-End with 800m Run-
*30 minute cut-off*
Read MoreStrength:
5 X 4
Back Squats
Metcon:
21-15-9
Squat Clean Thrusters (63/95)
Ring Dips
*10 minute cut-off*
Read MoreFirst of all if anybody is interested in watching some Olympic weightlifting (Clean and Jerk, Snatch) the world championships are on ESPN 2 right now! (12-1). I will be at the gym by 5 for anyone that wants to come in and do a workout they missed this week, hit a benchmark, or just work on some skills. For those of you that aren’t coming in today, the crossfit invitational, which is teams of 4 from different regions of the world compete in WOD’s to see what region is the fittest, will be on ESPN 2 from 5-7, I will have it on at the gym also. Hope to see ya there!
Read MoreMetcon:
AMRAP x 22 minutes
10 Dumbbell Ground to Overhead (35’s/55’s)
20 Back Squats (73/115)
30 Double-Unders
*@ least 5 Rounds to Rx*
Read More