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
+
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
+
20-30 min all at EASY pace:
– 1 min row
– 1 min single jump rope
– 1 min run
– 1 min AD
+
Foam roll 10 min/ take care of anything nagging you
Wednesday 11-27-13
A) Power snatch cluster 1.1.1×4 – rest10sec/ 2-3 min
+
BBHB workout 13.3 prep
3 rounds @ 80-85%:
– 400 m run
– 10 KB snatches R 53/35
– 10 KB snatches L
– 8 Burpee OTBox jumps 24/20
– rest 4-5min
*try and match round times
Holiday Hours
Wednesday: Regular hours
Thursday: No class
Friday: 8am & 12pm only
Saturday: Barbells & Handlebars @ Lakeside Baptist Church (No Saturday class)
Sunday: Regular hours
Barbells & Handlebars Volunteer Meeting:
Excitement is building as Barbells & Handlebars is set to go down this Saturday. We are still in need of volunteers and judges to help the event run smoothly. This event is on a bigger scale than last year with more competitors, sponsors and event. In order for it to run smoothly, we all need to be on the same page.
We will be holding a volunteer meeting this Wednesday at 8:30pm. Please plan on attending if you know you can help out this Saturday. If you can’t come on Wednesday but still would like to help out on Saturday, please let us know and we will fill you in as best we can.
Tuesday 11-26-13
A) Build to a tough single squat clean in 10 mins
+
Run 800m
rest 3mins
20 DB/KB walking lunges 35/25
20 T2B
20 BB front rack reverse lunge 135/95, 115/75, 95/55
20 HR pushups
20 plate over head walking lunge 45/25
rest 3min
Run 800m
*If newer to the squat clean, work on form over 10 min
