Build to a heavy 3 rep TnG power snatch in 4-6 sets
– hop on the rower and row 100m 75% pace between sets
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Open Workout 14.1
10 min AMRAP:
– 30 Double unders
– 15 power snatches (75/55)
Author: Ryan Savard
A) EMOM x6 min
– 2 power snatch (not TnG); building in weight
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4 sets for time increasing in pace:
– 400m run
– 20 burpees
– 15 KB swings (53/35)
– 25 sit-ups
Rest 4 min
FREE Intro to CrossFit This Saturday!
We would like to invite all individuals who would like to give CrossFit a shot to attend our bi-monthly FREE Intro to CrossFit class this Saturday at 11am. This class will go over exactly what CrossFit is, what differentiates East Dallas CF from others, and give you a taste of a typical CrossFit style workout.
Coming on Saturday? RSVP here.
A) 5 sets: 2 push press + 1 split jerk; rest 60-90sec
– PP should be TnG off shoulder, reset for SJ
B) Front squat @30X1; 3, 3, 3; R2-3M
C) 5 min @ 90%:
– Row 600m, then in remaining time
– 6 wall balls (20/14)
– 6 box jumps – SD (24/20”)
Rest 5 min x2
A) Close Grip Bench Press; 3, 2, 1, 1; R2-3M
– go for something if feeling it
B) Muscle up progressions
– 2×10 box pulls
– 2×10 banded transitions
OR
EMOM MU x 1-3 or 3-5 reps for 6-8 min
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10 min AMRAP open pace:
– 40 double unders
– 10 HR push ups
– 10 Deadlifts (135/95)
Come One, Come All!
As many of you know, the 2014 CrossFit Open starts up this Thursday and will run for the next five weeks. We are going to make an event out of it this year and hold a special time each week where those athletes who have officially signed up. Each Friday at 6:30pm the gym will go into Open-mode. At this time athletes can get judged to officially submit their scores. The regular 6:30pm class will be postponed until after the Open.
Not competing in the Open? No worries! You can still do the workout (with scaling options) during one of Friday’s regular classes. We still want you to come and hang/cheer on those who are though. Come at 6:30pm this Friday and get loud! Each Friday evening event will be BYOB.
A) Squat clean cluster 1.1 x4; rest 15 sec/2-3 min (not TnG)
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3 rounds for time (open pace):
– 15 thrusters 100/65#
– 15 CTB pull-ups
Sub with regular kipping pull-ups or ring rows. For those doing the open or CTB pull-ups, each rep has to be CTB to count, no exceptions.
A) Power snatch cluster; 2.2.2×3 (TnG) rest 15 sec/rest 3 min (compare to 2/14)
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7 sets at a tough pace:
– Run 200m
– 10 KB swings (heavy)
– 10/7 HR push-ups
– 10 box jumps – step down (24/20”)
Rest 90 sec