A.
4 sets
Split Jerk x 3.2.1
*10 seconds between each set of Split Jerks
B.
Against a 2-minute running clock, complete a total of five sets of the following:
Row 300/250 Meters
Max Reps Push-Ups
Rest 2 minutes between sets.
Coach Jon Adams with another EZ mobility fix. In this video Jon demonstrates a staple of hip mobility with the couch stretch. If this isn't part of your mobility routine it needs to be. http://youtu.be/cmBkGjN7tlc
A.
3 sets not for time
Butterfly or Kipping Practice for Pull-Ups
Pistols x 8-10 each leg
Hollow Hold x 30-45 seconds + 15 Hollow Rocks
B.
For time:
100 Double-Unders
75 Kettle Bell Swings 24/16 kg
50 Deadlifts 135/95
25 Bar Facing Burpees
A.
5 sets
Clean x 1.1 + Hang Clean (below knee)
B.
“Karen”
150 Wall Balls 20/14 lbs.
*Every time you break 200m run
A.
3 sets not for time
Handstand Push-Ups x 8-10
Barbell Bent Over Rows x 8-10
Candle Stick Rolls x 10
B.
Every minute, on the minute for 15 minutes
Minute 1 - 15/12 Bench Press 115/75 lbs.
Minute 2 - 15/12 Calories Rowing
Minute 3 - 15 GHD Sit-Ups
A.
5 sets
Snatch x 1.1 + Hang Snatch (below knee)
B.
AMRAP 10
3 Snatches 135/95 lbs.
2 Rounds of Cindy
1 Rope Climb
* "Cindy" 5 Pull-Ups 10 Push-Ups 15 Air Squats
For time:
10 Thrusters 115/75
20 Toes-to-Bar
10 Power Snatch 115/75
20 Pistols
10 Handstand Push-Ups
100 Double-Unders
10 Handstand Push-Ups
20 Pistols
10 Power Snatch
20 Toes-to-Bar
10 Thrusters
A.
15 minutes to work up to a heavy Split Jerk
B.
Every minute, on the minute for 25 minutes
Minute 1 - Assault Bike
Minute 2 - Bear Crawl
Minute 3 - Rest
Minute 4 - 20 Double-Unders + Max Kettle Bell Swings 24/16
Minute 5 - Rest
A.
3 sets not for time
Ring Rows x 6-8
Double Kettle Bell Strict Press x 8-10
Partner Leg Toss x 15
B.
"Bodhi"
10-22-12
Snatch 95/65 lbs.
Pull-Ups
*RX version is Squat Snatch & Chest-to-Bar Pull-Ups
A.
5 sets
Clean Pull + Clean + Hang Clean (below knee)
B.
For time:
5 rounds
12 Wall Balls 20/14 lbs.
12 Burpees to a 6" target
A.
3 sets not for time
Butterfly Practice for Pull-Ups
Handstand Walk Practice / Nose-to-Wall Hold
L-Sit x 45 seconds
B.
For time:
Row 42 Calories
21 Deadlifts 225/155
Row 30 Calories
15 Cleans 185/125
Row 18 Calories
9 Shoulder-to-Overhead 155/105
A.
5 sets
Snatch Pull + Snatch + Hang Snatch (below knee)
B.
For time
20 Back Squats 225/155 lbs.
Run 1 mile
20 Back Squats 225/155 lbs.
*you can use a rack
**the mile is our Shary Cirlce run then continue to our normal 400m mark and back to the gym.
For time:
30 Calorie Row
30 Wall Balls 20/14 lbs.
30 Toes-to-Bar
30 Deadlifts 185/125 lbs.
30 Burpee Box Overs 24/20"
30 Deadlifts
30 Toes-to-Bar
30 Wall Balls
30 Calorie Row
A.
Take 15 minutes to build up to a heavy Bench Press
B.
3 Rounds of:
20 Calorie Row
5 Bench Press @ 80%
-Rest 5 minutes-
21-15-9
Calories Rowing
Bench Press @ 50%
A.
3 sets not fot time
Turkish Get Ups x 2-3 each side
Wall Sit x 60 seconds
V-Ups x 10-12
B.
Every minute, on the minute for 24 minutes
Minute 1 - 18/12 Caloire Assault Bike
Minute 2 - Row 250/200m
Minute 3 - Rest
Minute 4 - 10-15 Chest-to-Bar Pull-Ups
Every week we are going to be posting mobility videos addressing some of the issues you may face with particular movements you will see in class. This week there will be multiple times you will see overhead movements. Coach Jon demonstrates one way to address overhead mobility issues. Check back each week to our FB page and our website (crossfitez.com) to see more mobility tips. http://youtu.be/JNpwSaOEU0M
A.
Take 15 minutes to build up to today's heavy Clean x 1.1.1
*Rest 10 seconds between each single
B.
For time:
400m Run
21 Thrusters 95/65
3 Rope Climbs, 15 ft.
400m Run
15 Thrusters
2 Rope Climbs
400m Run
9 Thrusters
1 Rope Climb
A.
3 sets not for time
Muscle-Ups x 4-8
Pistols x 8-10 each leg
L-Sit x 30-45 seconds
B.
Every minute, on the minute for 20 minutes
Odd - 8 Down Ups + 4 Power Cleans 135/95
Even - 30 Double-Unders + 10 Russian Kettlebell Swings 32/24
A.
Every 2 minutes for 20 minutes
Power Snatch + Hang Snatch (Full) + Snatch (Full)
B.
For time:
21-15-9
Power Snatch 115/75 lbs.
Box Jumps 30/24"
In teams of 3:
15:00 clock to complete as much as possible:
1 rope climb
3 squat clean (155/105)
6 burpee
2 rope climb
6 squat clean
12 burpee
3 rope climb
9 squat clean
18 burpee
and so on...
*Athletes can work in any order.