WOD/Events

Intro to Olympic Weightlifting class starts on Sat, there is space available. Great opportunity to break down olympic lifts for beginners:
https://ballstoncrossfit.com/intro-to-olympic-weighlifting-50-4-classes-in-june/
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Fitness:
Back squat, 5×5 (A)
*Add five to ten pounds from last week.
Performance:
Back squat, 10×3 (A@75%)
 
Fitness & performance:
AMRAP 10:

• Sprint 200m
• 20 wallball shots, 20/14

BCF Baseball game – June 21st! Click here to register.
If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!
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Fitness & performance:
“Lynne:”
5 rounds for reps:

• Max rep bench press, bodyweight
• Max rep pull ups

*Rest appx 3 minutes rest between each movement
 
Finisher:
L-sits on rings, 3 sets of max hold
 
Compare to Aug 20, 2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1401723778./618241574866049/?type=3&theater

Compare to May 7, 2013: https://www.facebook.com/photo.php?fbid=572572496099624&set=pb.294215720601971.-2207520000.1376936582.&type=3&theater

Chiro Dr. Gold from Full Motion Life and Sport will be working on athletes for free from 5-6pm.
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Fitness:
High-hang snatch, 5×5 (A)
4 rounds, 1 minute stations:

• Kettlebell goblet squats, 24/16
• Kettlebell swings, 24/16
• Box jumps, 24/20
• Sit-ups

Performance:
High-hang snatch, 7×2  (A@65% of snatch 1RM)
4 rounds, 1 minute stations:

• Kettlebell goblet squats, 32/24
• Kettlebell swings, 32/24
• Box jumps, 32/26
• V-ups

NO YOGA TODAY!
Fitness:
Deadlift, 5×5 (A)
*Add five to ten pounds from last week.
Performance:
Deadlift, 1×10 (70%); 1×5 (85%); 3×1 (ME)
 
Fitness & performance:
Sled sprints, 8x50m
*Add weight each sprint. This is a maximal effort.

Free class at noon, bring your friends!
Fitness:
Split jerk technique then 5×1
AMRAP 12:

• 6 power cleans, 115/80
• Run 200m

Performance:
Split jerk, find heavy single
AMRAP 12:

• 6 power cleans, 155/110
• Run 200m

Reminder – no yoga on Sunday.
Fitness:
Snatch, 5×3 (A)
AMRAP 9:

• 3 snatches, 75/55
• 3 pushups
• 6 snatches, 75/55
• 6 pushups
• 9 snatches, 75/55
• 9 pushups
• *Continue to add three reps to each movement until the nine minutes are complete.

Performance:
Snatch, 5×3 (ME)

AMRAP 9:

• 3 snatches, 95/65
• 3 clapping pushups (must get arms to full extension on the clapping push-up)
• 6 snatches, 95/65
• 6 clapping pushups
• 9 snatches, 95/65
• 9 clapping pushups
• *Continue to add three reps to each movement until the nine minutes are complete.

Fitness & performance:
2014 Regional Event Six; for time:

• 50-calorie row
• 50 box jump overs, 24/20
• 50 deadlifts, 180/120
• 50 wall-ball shots, 20/14
• 50 ring dips
• 50 wall-ball shots, 20/14
• 50 deadlifts, 180/120
• 50 box jump overs, 24/20
• 50-calorie row

 
Finisher:  Handstand and handstand walking practice

Note – no yoga class this Sunday (June 1st).
Fitness:
Back squat, 5×5 (A)
*Add five to ten pounds from last week.
AMRAP 10:

• 10 kettlebell swings, 24/16
• 20 double unders

Performance:
Back squat, 2×10; 2×5; 2×1 (ME)
 
AMRAP 10:

• 10 kettlebell swings, 32/24
• 20 double unders