Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Community. Coaching. Caring.
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95#/65#)
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella. ~www.crossfit.com
Bench Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
This counts as one set of the Complex::
1. Power Clean (no squat cleans)
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Complete seven sets for one round.
Do 5 rounds total working up to your max.
Post loads completed.
Start very light! You can rest in between rounds. Do not let go of the bar or rest on the ground. If you do, you must restart the round to count. There are no partials.
Teens Class:
OnRamp:
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
50 Sit-up (abmat)
15 Deadlifts (225#/155#)
Teens Class:
OnRamp:
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Air Squats
15 Chest-to-bar Pull-ups
15 Ring Dips
40 Air Squats
12 Chest-to-bar Pull-ups
12 Ring Dips
30 Air Squats
9 Chest-to-bar Pull-ups
9 Ring Dips
20 Air Squats
6 Chest-to-bar Pull-ups
6 Ring Dips
10 Air Squats
3 Chest-to-bar Pull-ups
3 Ring Dips
Teens Class:
OnRamp:
For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
Teens Class:
Bench Press 3-3-3, using heaviest weight per set
Weighted Pull Up 3-3-3, using heaviest weight per set
* Alternate sets
5 rounds for time of:
Run 200m
12 Medicine Ball Cleans (20#/14#)
9 Handstand Push-ups
Row 200m
Teens Class:
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
12 Overhead Squats (95#/65#)
24 Double Unders
12 AbMat Sit-ups
Photo by @robcwilson
The Teens class knocked out their version of the 12 Days of Christmas WOD tonight! Theirs was similar to the main gym version with a slight shuffling of some movements and a couple swapped out. It was still tough and they all gave it a big thumbs up! 😉
HOLIDAY SCHEDULE:
Teens Class:
For time:
Row 500m
10 Push-up (hand release)
Row 400m
15 Push-up (hand release)
Row 300m
20 Push-up (hand release)
Row 200m
25 Push-up (hand release)
Row 100m
30 Push-up (hand release)
Teens Class: