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High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
10 Toes To Bars
20 Ball Slams, 9 kg
30 Air Squats
(30/20# slam ball)
Strength WOD:
5-5-5
Deadlift
* Not a 5RM, warm up to 3 heavy sets of 5 for the conditioning WOD
Conditioning:
“Barraza“
As Many Rounds As Possible In 18 Minutes of:
200m Run
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle-ups
or
As Many Rounds As Possible In 18 Minutes of:
200m Run
9 Deadlifts (225#/155#)
6 Burpee Pull-ups
Results
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U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. ~ www.crossfit.com
Strength WOD:
1-1-1-1-1
Split Jerk or Push Jerk
Conditioning:
3 Rounds for Time:
15 Handstand Push-ups
30 Box Jumps (24″/20″)
400m Run
Results
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Congrats to Mike on his 100th WOD last night!
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
NOT a 5RM, warm up to 3 heavy sets of 5 for the Hero WOD, but do not attempt a max prior to this WOD.
Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle Ups
Sub banded Burpee bar muscle ups or choose other AMRAP.
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
New athletes should push jerk.
3 rounds for time of:
15 Handstand Push-ups
30 Box Jumps, 24/20 in
Run, 400 m
Sub is box pike HSPU, strict DB or KB Press.
Strength WOD:
5-5-5-5-5
Back Squat
Conditioning WOD:
7 Rounds for Time of:
10 Wall Balls (20#/14#)
10 Pull-ups
Results
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Strong numbers all over the board today! From sets of 8 to sets of 5 the back squats are improving.
This week the next round of the CrossFit Team Series competition will kick off on 9/18. Teams need to stay tuned to WOD announcements and start coordinating with their teammates for when to do the workouts.
Head movement for the jerk with Chad Vaughn – [video]
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks. 20 min.
7 rounds for time of:
10 Wall Balls, 20 lbs
10 Pull-ups
Post total time.
OnRamp should scale to 5 rounds and focus on light WB throws with full ROM.
Main Class:
40 Front Squats (115#/75#)
50 Partner Med Ball Situps (20#/14#)
40 Partner Wall Balls (20#/14#)
50 Pull-ups
40 Hang Power Cleans (115#/75#)
50 Overhead Walking Lunge With Plates (45#/25#)
* Share work with your partner. Split reps as you see fit except for sit-ups and wall ball.
** Alternate each rep for partner med ball sit-up and partner wall ball.
Advanced RX Class:
Strength WOD:
5 x 1
Power Clean + Hang Squat Clean + Jerk
Conditioning WOD:
45 Double-Unders
9 Squat Cleans (225#135#) *
60 Double-Unders
12 Power Cleans (205#/125#)
75 Double-Unders
15 Hang Power Cleans (155#/105#)
* De-load as you go.
Results
Great feedback on the team WOD Saturday. Sounds like it’s more effective to touch the medball behind the head for a better movement on the partner med ball sit-up, and my original plan to add one more pair of movements at 40 and 50 reps would have made it a tougher WOD. Next time we do this we will make these modifications. Team workouts are something that can be tough to program and get right, so your feedback helps!
Huge congrats goes to Mark and Lynn this weekend!
Mark competed at the Rainier CrossFit Strongest Man and Woman Competition and took 1st place on the podium in his weight class. This competition combines CrossFit and Strongman movements together over several workouts and also is a fundraiser for FRAXA research.
After class Saturday Lynn asked me to watch her muscle-up attempt to tell her what she needed to work on. She then set up, grabbed a strong false grip, hung with arms fully extended and slowly and perfectly executed a strict muscle-up for her FIRST EVER MUSCLE-UP! After the entire gym stood there speechless, she let out a scream while everyone realized what happened and clapped and cheered. She then did one more for the cameras. This is a great example of how Lynn’s persistent focus on strict pull-ups, ring pull-ups, deep rings dips, kip-ups and transitions off the floor and false grip practice all paid off. This is the first female to get a strict muscle-up in the gym. Well done!
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
For time:
45 Double Unders
9 Squat Cleans, 225/135 lbs
60 Double Unders
12 Power Cleans, 205/125 lbs
75 Double Unders
15 Hang Power Cleans, 155/105 lbs
Deload as you go.
As a Team of 2 complete for time:
40 Front Squats (115#/75#)
50 Partner Med Ball Situps (20#/14#)
40 Partner Wall Ball (20#/14#)
50 Pull-ups
40 Hang Power Cleans (115#/75#)
50 Overhead Walking Lunge With Plates (45#/25#)
* Share work with your partner. Split reps as you see fit except for sit-ups and wall ball.
** Alternate each rep for partner med ball sit-up and partner wall ball.
Post total time.