Lifting: Close Grip Snatches and Overhead Squat (close grip)s
Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat (close grip) 1-1-1-1-1, using heaviest weight per set
Category: WOD
Deadlift 2-2-2-2-2 & 7 RFT: Deadlifts, Wall Balls, Kettlebell Swings and Double Unders
7 RFT: Deadlifts, Wall Balls, Kettlebell Swings and Double Unders
7 rounds for time of:
6 Deadlifts (225#/155#)
9 Wall Balls (20#/14#)
12 Kettlebell Swings (53#/35#)
24 Double Unders
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Be smart, do not add weight if you are compromising your position.
EMOM for 7 mins: Hang Power Cleans and Hang Squat Cleans & 3 RFT: Hang Power Cleans and Burpees
EMOM for 7 mins: Hang Power Cleans and Hang Squat Cleans
Every 1 min for 7 mins do:
1 Hang Power Clean
1 Hang Squat Clean
3 RFT: Hang Power Cleans and Burpees
3 rounds for time of:
15 Hang Power Cleans (135#/95#)
15 Burpees
Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1 & Run : 4 x 400m
Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1
1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Run : 4x 400 m, rest 2 mins
Each for time:
Run: 4x 400 m
Rest 2 mins between efforts.
BTWB
Pic by @ robcwilson
REMINDER:
Tommorow is Coach Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility (like the above pic).
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering another 2 mini mobility clinics:
- August 20th @ 9:30 am and 7 pm
- Each class will be 1 hour long
Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Events:
Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.
Grab 3 teammates and make a team!
Great highlight video from the Games: 2015 Games Highlights
Tabata: Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats
“Tabata” – Pull-ups, Ring Push-ups, Toes-to-bars and Air Squats : 8 x 20 secs / 10 secs
Tabata Pull-up
Rest 1 min
Tabata Ring Push-up
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Air Squat
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
BTWB
Pic by @robcwilson
This week is Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility.
Thruster 3-3-3 & Chipper: Rows, Power Snatches, Thrusters and 800 m
Chipper: Rows, Power Snatches, Thrusters and Run
For time:
Row 1000m
15 Power Snatches (135#/95#)
30 Thrusters (135#/95#)
Run 800m
Thruster 3-3-3
Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack. You must be complete by 30 min. past start of class to prep and warm up Power Snatch for Chipper.
Advanced RX: Clean & Jerk 1-1-1-1-1 & AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
Advanced RX Class:
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP: Muscle-ups, Power Clean & Jerks, Toes-to-bars and Wall Balls
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 Power Clean & Jerks (155#/105#)
6 Toes-to-bars
8 Wall Balls (20#/14#)
BTWB
Andi’s back to school “See you in the Fall” WOD group flex-off. Not a “goodbye WOD”.
Pic by @robcwilson
How paddleboarding became a Games event. Pretty interesting background on this year’s ocean event.
Paddleboarding at The Games: The Back Story With Brian Szymanski
Team WOD: Power Clean & Jerks, Toes-to-bars, Partner Alternating Wall Balls, Rope Climbs
Team WOD: Power Clean & Jerks, Toes-to-bars, Partner Alternating Wall Balls, Rope Climbs
As a Team of 2 complete for time:
50 Power Clean & Jerks (115#/75#)
60 Toes-to-bars
100 Partner Alternating Wall Balls (20#/14# to 10 ft./9ft.)
10 Rope Climbs (15 ft.)
* One bar
** Alternate wall ball throws back and forth with partner
*** Scale 1 Rope climb : 2 supine Rope Climbs
Post total time.