Low Bar Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%
*rest 1:00-2:00 between sets
then…
For time
– 7 Bear Complex @ 135/95#
– 50 Double-Unders
– 5 Bear Complex @ 155/105#
– 50 Double-Unders
– 3 Bear Complex @ 185/115#
– 50 Double-Unders
I – 95/75, 115/85, 135/95
B – 75/35, 85/45, 95/55
The new t-shirt design is here! We will be taking individual orders at the gym via sign up sheet. Not sure if you want the tank girls? You can always go with the unisex fitted t-shirt. All tanks will be printed on American Apparel Tri-Blend Racerback Tank Tops. All unisex t-shirts will be a comparable material and will be fitted like the older blue shirts. Pricing will be available soon but expect 20-25$ per shirt.
Front pause squats
2-2-2-2-2-2-2
*stay at absolute bottom for 3 seconds, bounce off calves and come up
then…
Three rounds for time of:
– 8 Split snatch (115/75) alternating legs
– 10 Ring dips
– Run 400 meters
The 2012 CrossFit Games kicked off yesterday with a crazy triathlon event that came out of nowhere. The athletes have a rest day today but then go on to compete Friday-Sunday. The streaming of the Games is live on the website (wwww.games.crossfit.com) but you can also check out the action at night on ESPN3 where it is edited and commentary is added. We will be heading over to Ben and Emily’s house this Friday evening after the last class to view Friday’s Games events. They will be supplying the burgers but feel free to bring anything else you would like to munch on or drink. The show starts at 7:15pm!
What: CrossFit Games Watch Party
Where: 8823 Antrim
When: 7:15pm
10 min to find weighted push-up 3RM @ tempo 1111
then…
4 rounds for time:
– 400 m run
– 15 C2B pull-ups
15 minutes Tall Clean Practice (go to a 1RM if technique is sound). DEMO VIDEO
for time:
– 9 Thrusters 135/95#
– 50 Double-Unders
– 7 Thrusters 135/95#
– 50 Double-Unders
– 5 Thrusters 135/95#
– 50 Double-Unders
2012 CrossFit Games watch party will go down this Friday evening. The competition happening on Friday during the day in Carson, California will be recapped on ESPN3. The show starts at 7:15pm. Ben and Emily have graciously offered up there house and grill for the entertainment. Bring some meat, drinks, and whatever else you would like to consume and come on over to their house Friday evening.
Check out the surprise event taking place this Wednesday. These athletes are really being put up against the unknown and unknowable.
12 minutes to establish a 1RM Hang Snatch (squat is preferred).
then…
5 rounds for time of:
– 3 Hang Power Snatches @ 80% (of above)
– 6 Box Jumps 30/26″
– Run 200m
– 3 Hang Squat Snatches @ 80%
– 6 Box Jumps 30/26″