A) HB Back squat 3, 2, 1, 3, 2, 1; rest 2 min
B1) Bent over DB/KB row 6-8/arm; rest 90 sec after both
B2) DB bench press 6-8; rest 90 sec x3
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For time @90-95%:
– Run 400m
– 30 wall balls (20/15)
– 100 DUs (300 singles)
– 30 Toes 2 bar/knee 2 chest/v-up
– Run 400m
*Squat wave means that you should go heavier on the second 3, 2, 1 than on the first
*Keep consistent on toes to bar. Keep range of motion the same if scaling. Break up as needed.
A) EMOM – Power snatch TnG x 4-5 (build per set) – 5 mins
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15, 12, 9 reps for time:
– OHS (115/75, 95/65, 75/45)
– burpees over the bar
3 sets:
– 10 presses tough
– run 400m @ 85-90%
rest 2 min
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3 sets:
– 10 db walking lunges heavy
– row 90 sec @90%
rest 2 min
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3 sets:
– 12 sit-ups
– 8 kb swings
– 30 sec plank hold
A) 6x 1 power clean + 1 push press + 2 split jerk; rest 90sec (build per set)
B1) Close grip bench press @ 32X1; 5, 5, 5; rest 30 sec (heavier than 11/25)
B2) Good mornings @2022; 7-10×3; rest 90 sec (take from ground)
C1) 7 DB snatches per side (70/40, 60/30, 50/20); rest 60 sec
C2) 3 standing broad jumps as far as possible; rest 60 sec x 3
4-5 sets 80-90% effort
Run 400m
15 Pull-ups
15 Wall balls
15 KBS 1.5/1pd
50 Double unders
rest 4-5mins
*Try for 15 on pull-ups. If 15 UB is unattainable, just do a max set UB but do at least 8 no matter what.
*Record time for each round.
*Keep round times the same.
We are so proud of our community as we come off of our annual competition, Barbells and Handlebars. Seeing everyone come together, competitors and volunteers both, to make this event happen is what the spirit of CrossFit is all about. We are tallying up the money raised for Movember and will let everyone know as soon as possible. Check out the scores from Saturday along with some of the pictures from Instagram that you all took. If you took any pictures of the event, please add a #bbhb2013 for them to end up on the Barbells and Handlebars website and we can all enjoy them.
A1) Front Squat 4-5×3 @ 30X1; rest 90 sec
A2) Bent over DB/KB row 6-8/arm; rest 30 sec btwn sides/90 sec after both x3
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Emom 12 min
Odd – Tng squat clean x 5 (55%)
Even – 20 Double unders (40singles)
*Speed out of the bottom on FS.
*If can’t keep up on EMOM just go to the next minute/movement.
Non BBHB competitors:
A. emom – 16mins
odd – Row 10-12 cals
even – Power Clean TnG x 3 60-70% of 1rm
B. emom – 16mins
odd – 7 burpee box jumps overs 24/20#
even – 7-9 T2B
C. Coach’s choice midline stability work
BBHB competitors:
Stretch with class
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20-30 min all at EASY pace:
– 1 min row
– 1 min single jump rope
– 1 min run
– 1 min AD
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Foam roll 10 min/ take care of anything nagging you