A.
Every two minutes, for 16 minutes:
Power Jerk + Split Jerk (with 2-3 second pause in the receiving position)
B.
Three rounds for time of:
2 Rope Climbs
12 Front-Racked Lunges 155/105 lbs
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 10-15 GHD Sit-Ups or 10 Barbell Roll Outs
Station 3 – 30 Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
A.
Every 3 minutes, for 12 minutes:
Power Clean Barbell Cycling
6-9 reps @ 55-65% of 1-RM Power Clean
B.
Three sets for times of:
10 Hang Squat Cleans 135/95 lbs
10 Chest-to-Bar Pull-Ups
20 Box Jump-Overs 24″/20″
Rest 2 minutes
A.
Every two minutes, for 8 minutes:
Back Squat
*Set 1 – 5 reps @ 60-65%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 90-95%
followed by…
Every two minutes, for 4 minutes:
Back Squat x 8-10 reps @ 75-80%
B.
In teams of two, alternate every 10 reps to complete as many rounds and reps as possible in 15 minutes of:
20 Strict Handstand Push-Ups
20 Deadlifts 225/155 lbs.
20 Toes-to-Bar
*alternate every 5 reps for the handstand push-ups if 10 is too many at one time.
A.
Every 90 seconds. for 6 minutes:
Power Snatch x 2 reps @ 75%
Followed by…
Every 2 minutes, for 10 minutes:
2 Snatch Lift-Offs + 1 Snatch @ 80-85%
B.
Three sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Thrusters 95/65 lbs.
10 Burpees
30 Double-Unders
Rest 2 minutes between sets. Start the next set where you left off when time ran out.
One class at 9am
Every minute on the minute until failure complete
Clean x 1.1
*Start at 55-60% of 1 Rep Max Clean
**Add 5-10 lbs every minute
Rest exactly 5 minutes, and then…
Complete rounds of 15, 12 and 9 reps for time of:
Chest-to-Bar Pull-Ups or Pull-Ups
*50 Double-Unders after every set
Rest exactly 5 minutes, and then…
Three rounds for time of:
10 Deadlifts 185/125 lbs
20 Box Jumps 24/20"
A.
Every 2 minutes, for 6 minutes:
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the three sets)
Immediately followed by…
Every two minutes, for 10 minutes:
Split Jerk x 1 rep
Build to today’s heavy.
B.
For time:
10 Snatches 95/65 lbs. or 55%
10 Snatches 115/75 lbs. or 60-65%
10 Snatches 135/95 lbs. or 70-75%
10 Snatches 115/75 lbs. or 60-65%
10 Snatches 95/65 lbs. or 55%
*Squat Snatch every rep
**5 Burpee penalty for any fails
A.
Three sets for times and efficiency:
20 Alternating Dumbbell Snatches
10 Strict Handstand Push-Ups
20 Alternating Pistols
Rest 2 minutes
B.
In teams of two complete as many rounds and reps as possible - Switch every 2 minutes for 24 minutes (pick up where partner left off)
15/10 Calorie Assault Bike
20/15 Push-Ups
25 Air Squat
A.
Four sets of:
Touch-n-Go Power Cleans x 5-8 reps
Rest 2 minutes
*Set 1 – 55-60% of 1-RM Power Clean
*Set 2 – 60-65%
*Set 3 – 70%
*Set 4 – 70%+
B.
Every 5 minutes for 20 minutes
21 Calorie Row
15 Bar Facing Burpees
9 Toes-to-Bar
A.
5 sets of:
Back Squat x 5 @32X1
*Build to today's heavy at the prescribed tempo
B.
“CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders
*sub muscle-ups for 15 chest-to-bar pull-ups or pull-ups
There will be no classes on Monday but we will have open gym time from 12:30-3:00. Please let anyone know who may be interested and does not check the blog regularly.
Five sets for times or Max sets in 10 minutes
5 Power Cleans 185/125 lbs.
10 Chest-to-Bar Pull-Ups or Pull-Ups
Rest 60 seconds
Rest 5 minutes or at the 15:00 and then…
Five sets for times or Max sets in 10 minutes
Run 200 Meters
5 Power Snatches 135/95 lbs
Rest 60 seconds
Rest 5 minutes or at the 30:00 and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats 135/95 lbs
10 Pull-Ups
20 Double-Unders
A.
Every 2 minutes, for 8 minutes:
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
Immediately followed by…
Every two minutes, for 12 minutes:
Split Jerk x 1 rep
Build to today’s heavy.
B.
Three sets for times of:
Muscle-Ups x 5/3 reps or 2-3 Strict Pull-Ups + 2-3 Ring Dips
Shoulder to Overhead x 15 reps 115 lbs.
Box Jumps x 15 reps 24/20"
Rest 3 minutes
*Go Fast !
A.
Three sets for times of:
2 Rope Climbs
10 Toes to Bar
20 Alternating Pistols
Rest 2 minutes (or perform with a partner or two and race through as a relay)
B.
In teams of three, perform three rounds each for time of:
Assault Bike 35/25 Calories
100 Double-Unders
25 Russian Kettlebell Swings
Teammates roll through this in congo-line fashion, jumping onto the Assault Bike as soon as the teammate in front of them is off and has begun their 100 Double-Unders
A.
Four sets for max reps of:
30 seconds of Power Clean @ 60%
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes
Run 400 Meters or Row 500 Meters
20 Wall Balls 20/14 lbs.
*Aim to go unbroken on the wall balls.
A.
Every two minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 6 minutes:
Back Squat x 8 reps @ 75%
B.
For time:
30 Handstand Push-Ups
50 Burpee Box Jump Overs
1000 Meter Row
A.
Every 2 minutes, for 10 minutes:
Power Snatch x 2 reps @ 70-75%
Followed by…
Every 2 minutes, for 10 minutes:
2 Snatch Lift-Offs + 1 Snatch @ 80-85%
B.
“CrossFit Games Open Event 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches 75/55 lbs
3 Bar Muscle-Ups
Teams of 4 will work through 5 stations with some choices. Full description and breakdown tomorrow before class.
A.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
Work on perfect footwork and mechanics.
B.
Every minute on the minute for 12 minutes
Minute 1 - 20 Double-Unders + 8-10 Toes-to-Bar
Minute 2 - 10-12 Deadlifts
A.
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Build in weight
**Goal is to be fast
B.
For time:
Row 1000 Meters
25 Bar Facing Burpees
100 Meter Farmer Carry
25 Bar Facing Burpees
Run 800 Meters