7X1 3 First Pulls (to knee) + 1 Hang Snatch – heaviest possible, rest 60 sec.
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
then…
10 min AMRAP
– 3 front squats (95/65)
– 3 over the box burpees 24/20″
– 3 medball sit-ups
– 6 front squats
– 6 over the box burpees
– 6 medball sit-ups
– 9 front squats
– 9 over the box burpees
– 9 medball sit-ups
A.) Strict Press
5@75%, 3@85%, 1+@95%
B.) 4 rounds:
– Sprint 200m
– 15 Kettlebell swings (53/35)
– 10 T2B
*walk rest 2 min
C.) Optional coach finisher
3×8 TnG power clean – rest as much as needed. Find a 8RM.
then…
EMOM for 8 min
– 3 jerks (build in weight)
– 20 double unders or 40 singles
then…
ME UB Wallballs – 2 attempts
Our first ever No Ordinary Race .
On Sunday, April 28th, EDCF will host its first endurance cenetered fitness challenge. This competition is open to only members of our gym, and all of you are encouraged to participate.
There will be two lengths: 3 miles for intermediate and 6 miles for advanced athletes. This is no ordinary race, though; there will be stations with obstacles and challenges along the way. These hurdles will be CrossFit movements that you’ve all experienced during a WOD at the gym. However, these movements will not be announced. Part of being fit is being prepared for the unknown.
Remember, the Endurance class is every Sunday at 11 am. These WODs will help build stamina and prepare you for running distance.
We will be releasing race rules and official routes later this week. In the mean time, get running!
“Time Trials”
6 movements all to be done at maximum effort and speed. 3 minutes of rest between movements.
50 pull-ups
50 push-ups
50 sit-ups
50 squats
400 m run
500 m row
If you have a watch or phone with a stopwatch then please bring it. Add all times up to acquire a total.
then…
3xME Handstand holds – rest 90 seconds
5 x 3-position clean (low to high) + 1 jerk – rest 60-90 seconds
then…
Open WOD 13.5
4 minute AMRAP of:
– 15 Thrusters (100 / 65 lbs)
– 15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
If you do not make it to the second round, the workout becomes 4 rounds for time.
A) Deadlift – take 90% or 1 RM; 1×5 @ 65%, 1×5 @ 75%, 1×5+ @85%
B1) 3 x 15/side KB Snatches – rest 30 sec
B2) 3 x ME Toes-2-Bar – rest 30 sec
B3) 3 x 6/side BB Front Rack lunges (moderate to heavy weight) – rest 30 sec
C) Run 1 mile TT
A) All sets @ 100% effort and speed;
– 400m run
– 15 burpees
– 15 kettlebell swings (heavy)
rest 2 minutes x 2
– 400m run
– 20 box jumps, 24″ or less
rest 2 minutes x 2
then…
B1) L-sits x3 ME holds – rest 60 sec
B2) Plank hold x 3 1-min holds – rest 60 sec