A1) 4×4-6 Bench Press @ 42X1 – rest 30 seconds
A2) 4×4-6 Supinated Strict Chin-Up @ 42X1
B) 5 sets not for time:
– 3-5 Wall Walks
– walk to hill
– sprint hill at 100%
– walk inside to wall
Author: Ryan Savard
A) Build to a 5RM TnG Power Clean in 10 min
B) For time:
– 25 Double unders
– 50 Wallballs (20/15)
– 75 Double unders
– 50 Wallballs
– 25 Double unders
*3x for singles
3 sets:
– 10 kettlebell swings (heavy)
– Row 90 sec @ 90%
rest walk 2 min
+
3 sets:
– 15 burpees AFAP
– Row 90 sec @ 90%
rest walk 2 min
+
3 sets:
– 4×10-12 hip thrusts @ 31X3
Support CrossFit Walter Reed
CrossFit Walter Reed is a non-profit, military CrossFit affiliate. They exclusively train wounded service members, veterans, their families, and care givers at Walter Reed National Military Medical Center (WRNMMC) in Bethesda, MD. They specialize in taking wounded veterans and applying CrossFit in their road to recovery as well as raising money to help them start into a local affiliate once they return home.
You might notice a poster and black mailbox by the front door this week. We are putting together a fundraiser to raise money for this gym to help offset of the costs of being a non-profit affiliate.
We are asking for a donation of $35 in the form of a check, but any donation is greatly appreciated and will go straight to supporting the CFWR athletes. With that donation you will receive a CFWR shirt with the logo above. The shirts are technical material, run true to size and come in men’s and women’s sizing.
A.) 5x 1 Power Snatch + 2 Snatch Balance + 3 – moderate weight; rest 1 mi
B1.) 4x 5 Thruster + 5 Push Press; rest 2 min
B2.) Ring Rows @ 2020; 10-15 x 4; rest 2 min
C) Side Bridges – 30 sec/side x 3/side
A) EMOM for 8 min:
– 5 TnG Push Jerks
then
B) EMOM for 10 min:
– 3 TnG Power Cleans
then
C) 50 Later Over the Bar Burpees for time
A) 7×1 3-Position Snatch (floor, knee, high hang) – rest 1-2 min
then
B) 4×3 Snatch first pull (3 sec pause above knee) – rest 1 min
then
C) Tabata bottom to bottom squats + 400m run for time
– 8 rounds of 20 sec of work and 10 sec of rest. Rest is held in the bottom position of the air squat. Full depth and extension are required. After the 8th round, immediately run your 400. To Score: Subtract lowest scored squat round from total seconds it takes to run 400m.
Workout of the Day
12 min AMRAP @85%:
– 10 KB snatches (53/35) 5R/5L
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
then
12 min AMRAP @85%:
– 10 front rack lunges (75/45)
– 10 KB swings (53/35)
– 500 m row