Fitness:
Front squat to jerk, 10×1 (A)
Fitness:
Front squat to jerk, find heavy single
Fitness:
AMRAP 12:
12 handstand pushups
12 kettlebell swings, 24/16*
12 sit-ups
200m run
Performance:
AMRAP 12:
12 handstand pushups (guys to a 45lb deficit)
12 kettlebell swings, 32/24*
12 sit-ups
200m run
*Games Standard kettlebell swings
EMOTM 10:
Evens: 5 muscle ups
Odds: 5 box jumps (high – athletes choice)
Fitness & performance:
AMRAP 15:
5 power cleans, 145/100
15 wallball shots, 20/14*
30 double unders
*Each time you drop the wallball shots, add 5 double unders to rep count for remainder of the workout.
Make sure you enter your CrossFit Open 15.2 scores before 8pm Monday night! Great job this week.
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Fitness:
Deadlifts, 5×5 (A)
Performance:
Deadlift, find a 5RM
Fitness:
5 rounds for time:
Row 200m
10 shoulder to overhead, 115/80*
10 burpees over bar
Performance:
5 rounds for time:
Row 200m
10 shoulder to overhead, 135/95*
10 burpees over bar
*Each time you drop the shoulder to overhead, add 2 burpees to rep count for remainder of the workout.
Yoga is on and Jenn will be teaching it at 10am!
If you still need to do 15.2, come in the evening and be ready to start the WOD at 6:30pm.
Click here for a great yoga and CrossFit article.
WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes!
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Fitness:
Thrusters, 7×2 (A)
Fitness:
Thrusters, find heavy double
Fitness:
10-8-6-4-2:
Thursters, 95/65
Box jumps, 24/20
*Run 200m after each round.
Performance:
10-8-6-4-2:
Thursters, 135/95
Box jumps, 32/26
*Run 200m after each round.
Technique/Skill:
Chest-to-bar pullups
Metcon:
CrossFit Open 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Regular schedule on Friday. Lets get it!
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Power clean and split jerk technique work
Fitness:
Power clean to front squat to split jerk, 10×1.2.1 (A)
Weighted (back rack) lunges, 3×10 (A)
Performance:
Power clean to front squat to split jerk, find a heavy single (1.2.1)
Weighted (back rack) lunges, 3×10 (A)
*Complex is one power clean to two front squats to one split jerk.
Update: Due to light reservations, we’ll just be running at 5:30 & 6:30pm WOD this evening.
Due to the impending snow storm, it is likely we are going to be canceling a handful of classes on Thursday. We WILL have a 5:30am, 6:30am, 10am (no heat – dress WARM), open gym from 11am-noon and a noon WOD. After that, at 1pm we will evaluate the evening schedule – all classes with less than 5 people registered will be CANCELLED. See you at the SNOW WOD!
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Fitness:
5 rounds for time:
5 deadlifts, 225/155
50 double unders
Performance:
5 rounds for time:
5 deadlifts, 275/185
50 double unders
Fitness:
Muscle up technique
Performance:
Muscle ups EMOTM 10: choose the number of reps
Fitness:
Push press, 7×2 (A)
Performance:
Push press, find a heavy double
Fitness & performance:
12 minute cap:
Row 2000m
*With the remainder of the 12 minutes, complete max rep clean & jerks Fx: 135/95 Rx: 155/105
