Technique: Toes to bar
* if you can string them together then do 4 sets ME (rest as much as needed)
then…
For time:
– 50 squats
– 400 m run
– 50 push-ups
– 400 m run
– 50 squats
– 400 m run
– 50 med-ball sit-ups
Month: November 2012
2 Days And Counting…
Barbells & Handlebars will be kicking off this Saturday at 9am! Movement standards will go down at 9:15am and the first heat will start at 9:30am. If you are volunteering, please arrive no later than 8:45am so that we can go over everything. Athletes, please be on the look out for an email today explaining everything. See everyone there!!
All regular Saturday classes are cancelled due to the event. Please come out and support at the new location.
4X2 Front Squats (5 count pause on 1st rep) – heaviest possible w/ no bounce, rest 60-90 seconds.
then…
“Jailbreak”
complete the following for time:
– 40 kettlebell swings (53/35)
– 10 front squats (135/95)
– 200 m run
– 30 kettlebell swings
– 10 front squats
– 200 m run
– 20 kettlebell swings
– 10 front squats
– 200 m run
Push Jerk
3-3-3-3 – Heavy as possible, rest 90 sec.
*work on shoulder mobility during rest
then…
“Switchback”
4 rounds for time of:
– 8 Shoulder to overhead (135/95)
– 12 Pull-ups
– 200 m run
*Rest 1 min
8×1 – 1 Hi-Hang Snatch (full squat) + 1 Snatch Balance + 1 Overhead Squat; heavy but technically sound – rest 60 seconds
Then….
2 minutes ME KB Snatch (53/35)
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg
5 Days And Counting…
Barbells & Handlebars is just 5 days away! We are still in need of volunteers for the event. If you are interested in volunteering, please email me at [email protected].
For those that are competing, we will be working on the movements this week that you will see this Saturday.
For those that are neither competing nor volunteering, please still come and show your support for this community. A little cheer goes a long way!
——————–
The next CrossFit Prep Course starts next Monday, December 3rd, at 8:30pm. Please contact us ASAP if you wish to be a part of it. These eight classes will forge the knowledge and technique you will need to start into regular classes.
Intermediate/Advanced
Clean & Jerk: 8×1 @ 80% – rest 60 seconds.
then…
For time:
– Run 800m
– 30 Sit-ups
– 10 Hang Squat Clean to Thrusters (115/75)
– Run 400m
– 24 Sit-ups
– 8 Hang Squat Clean to Thrusters
– Run 200m
– 18 Sit-ups
– 6 Hang Squat Clean to Thrusters
Beginner
Build up to a moderate to heavy Clean and Jerk in 15 min
then…
For time:
– Run 800m
– 30 Sit-ups
– 10 Thrusters (95/65)
– Run 400m
– 24 Sit-ups
– 8 Thrusters
– Run 200m
– 18 Sit-ups
– 6 Thrusters
7 x 1 power snatch + 1 hang squat snatch + 1 overhead squat, rest 60 sec.
then…
For time:
Run 800m (buy-in)
3 rounds of
– 15 power snatches (95/65)
– 50 double unders