A1) Straight leg deadlift; 3×6-8 @31X1; rest 30 sec
A2) 1 arm DB/KB strict press; 3×6-8/arm; rest 90 sec
+
3 rounds AFAP:
– 25 KB swings (heavy)
– 25 burpees
Month: August 2013
A) 4x 1 3-stop 1st pull + 1 high hang snatch + 1 snatch balance; rest 1 mint
B) 6x 1 full snatch; rest as much as needed; build to a max
C1) Overhead squat; 4×1-2 @ 53X1; rest 30 sec
C2) Strict toes 2 bar/hanging knee raises/ground T2B 4×5-10 @ 31X1; rest 2-3 min
WOD For A Cure
Have you been busting your butt at EDCF and would like to test your fitness against others? Never done a competition style workout and would like to give it a try? Our friends at CrossFit Underworld are hosting WOD For A Cure on Saturday, September 7th. This is a small AMRAP style competition with proceeds going towards lymphoma cancer research. There will be both beginner and advanced groupings. Join others from our gym as they kick cancer’s butt!
For more information and registration click HERE.
5 min AMRAP @ 85%
– 10 front squats (95/65,75/45,65/35)
– 8 pull ups
– 200 m row
– Rest 3 min x 2
+
5 min AMRAP @ 85%
– 10 KB snatches/arm (heavy)
– 8 no push up burpee box jumps (20/16)
– 200 run
– Rest 3 min x 2
A) Barbell split squat @31X1; 3×4-6; rest 30 sec
A2) 3×2-5 Muscle-ups or MU skill work;
+
4 rounds for total working time @90%:
– 6 push jerks (155/105, 115/75, 85/55)
– 25 double unders
– 200m sprint
– walk/rest 3 min
Saturday Movement Assessments
In order to complete the Assessment and Program Design portion of the Level One OPT CCP certification, coach Ryan is looking for volunteers who are willing to partake in movement assessments this Saturday at the times of 11am or 2pm. How will this benefit you? You will learn your biomechanical movement efficiencies and inefficiencies as an athlete. You will be tested in work capacity and relative strength. If you are interested in giving couple hours of your time, please contact Coach Ryan at [email protected] to get on the list.
Happy training!
A) 8×1 Power Clean + 1 Hang Squat Clean + 1 Jerk; rest 60-90 sec.
B1) Close Grip Bench Press @31X1; 3×4-6; rest 30 sec
B2) Pendlay Rows @31X1; 3×4-6; rest 1-2 min
C) 1K Time Trial (TT) row
Function
A) 8×1 Hang squat snatch; rest 1 min
Performance Competition
A) TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min
Everyone
B) 3 rounds NOT for time:
– 4 TGU per arm 1.5/1 pood
– 8 wall walks (sub 12 backwards inch worm with a push up)
– 12 broad jumps (as far as possible)