Thursday, December 1, 2016
4 Rounds for Max Reps of: 1 minute of Double-Unders 1 Minute of Burpees 1 Minute of Single Arm Russian KBS 53/44 1 Minute of Rest
Build to a heavy complex (from the rack):
Push Press x 2 + Push Jerk w/10sec hold in the finish
then,
10 min AMRAP
30 DUs
15 Power Snatches 75/55lbs
*Today we are running 2 heats, and practicing judging one another using the official score sheet. If your athlete isn’t doing the wod Rx, please notate the difference on the sheet.
The purpose of the pressing complex is to keep you under a heavy load during the next five weeks while working on movements that we’re likely to see in the coming wods. 14.1 is an opportunity for us to get used to judging each other before Friday. As you judge, don’t be afraid to “no rep” your athlete if they aren’t clearly meeting the standards set forth by Crossfit. Please scale the wod to 60 single unders with men snatching 65lbs, and women snatching 45lbs if need be.
View the Entire Week →4 Rounds for Max Reps of: 1 minute of Double-Unders 1 Minute of Burpees 1 Minute of Single Arm Russian KBS 53/44 1 Minute of Rest
1. Every 2 minutes for 6 sets, complete: 3 Power Cleans + 1 Squat Clean 2. Every minute in the minute for 12 minutes, complete: 3 Front Squats 185/125 AMRAP MU’s in remaining time
1. Heavy Single Shoulder Press 2. Every 5 minutes for 5 rounds, complete: 3 Shoulder Press 10 Toes-to-Bar 15 Ring Rows *Score = total combined press weight
1. Heavy Back Squat Triple then, 3-3-3-3-3 @80% of heaviest triple 2. Every 2 minutes x 3, 15 calorie row Every 4 minutes x 2, 30 calorie row
1. As many rounds & reps as possible in 30 minutes of: 4 DB/KB Front Squats 50/35, 53/35 8 Around the Worlds 12 Toes-to-Bar
Teams of 3 For Time: 1 Mile Run, together 3,000 Meter Row 60 Box Pushes, 45/25 80 Deadlifts 185/130 40 Power Cleans 135/95 600 meter Farmers Carry, 70/53 (1 KB)
Thanksgiving week Schedule: Black Friday Nov 25th – 9:00 am, 12:00 pm and 4:30 pm classes, Open Gym 9am – 5:30pm 1. Power Snatch 2-2-2-2-2 2. Max set of Chest-to-Bar Pull-Ups 3. For Time: 20 Clean & Jerk 20 Power Snatch Rx = 135/95
Happy Thanksgiving! Thanksgiving Day November 24th – 9 am Class Black Friday Nov 25th – 9:00 am, 12:00 pm and 4:30 pm classes, Open Gym 9am – 5:30pm 1. Filthy Fifty For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings 53/35 50 Walking Lunges 50 Knees- to- elbows 50 Push […]