Community. Coaching. Caring.
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Scale to 2 OHS. (OnRamp grads & anyone who cannot reach full depth or maintain OHS position should practice OHS and not snatch balance)
Lifting: Snatch Balances and Overhead SquatsSnatch Balance + Overhead Squat 1-1-1-1-1, using heaviest weight per set
Complete as many rounds as possible in 12 mins of:
7 Overhead Squats (135#/95#)
7 Toes-to-bars
7 Strict Pull-ups
5 Things to Know in Your First Three Months of CrossFit
The most important quote in the above article:
“Focus on proper form on all of the movements before you start to increase weight, otherwise you are putting yourself at risk for injury. There is zero shame in scaling a movement until you are able to perfect it. This may mean you are working with a PVC pipe, a training bar, or a “girl bar”.”
Death By Power Clean
With a continuously running clock perform:
1 Power Clean, 155/75 lbs in the first 1 min,
1 Power Clean, 165/85 lbs in the second 1 min
1 Power Clean, 175/95 lbs in the third 1 min
…
Continuing this for as long as you are able.
Death By Power Clean (Increase load)
With a continuously running clock perform:
1 Power Clean (155#/75#) in the first 1 min,
1 Power Clean (165#/85#) in the second 1 min
1 Power Clean (175#/95#) in the third 1 min
etc. …
Continue adding 10# each minute for as long as you are able to successfully complete the lift in that given minute.
Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45#/33#)
Snatch Grip Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch Grip Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
7 Burpees
7 Deadlifts (225#/155#)
7 Chest-to-bar Pull-ups
A Look Inside Brickwall CrossFit – [video]
Muscle-up PracticePractice muscle-ups or complete a single set of max reps MU
Ring Dips
5-5-5-5-5
As many rounds as possible in 20 mins of:
300m Row
20 Ball Slams (30#/20#)
5 Wall Climbs
1 Rope Climb (15′)
Gym Muscle-up PR day with 3 first time PR’s. Brett N. at the 6am class, Brett S. at the 5pm class, and Cyrus at the 6pm class all got their very first muscle-ups! Well done all, that’s a huge milestone!
(Photos by Rob W.)
Thanksgiving Week Schedule:
CrossFit Invitational Live Event Archive
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Front Squats (205#/145#)
20 Knees To Elbows
30 Box Jumps (30″/24″)
40 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#), (10/9 ft)
* Clean bar from ground
Watch this video for tomorrow’s workout and bring your tall socks/shin sleeves.
Rope-climbing techniques with Chris Spealler and Matt Chan – [video]
3 rounds for time of:
Run 400 m
10 Squat Snatch (135#/95#)
or
6 rounds for time of:
Run 200 m
5 Squat Snatch (135#/95#)
* Choose either 3 round or 6 round version. Run distance and full snatch reps total the same. Choose the one you feel you can complete faster.
Lifting: Push Press and Split JerksPush Press 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
* Perform as a complex 1 PP + 1 SJ. Sub Push Jerk if needed.
For time:
60 Row (calories)
50 Double Unders
40 Overhead Walking Lunge With Plates (45#/25#)
30 Burpees to Bumper Plate (45#/25#)
20 Handstand Push-ups
10 Strict Pull-ups
Congrats to Joe W. for achieving his 100th WOD tonight and earning that 100th WOD Club T!
Men’s 105kg division record setting highlights at the 2014 World Championships.
