A) Push Jerk
– 2 reps on the min for 8 min @70% 1RM
B) Clean
– 2 reps on the min for 8 min @70% 1RM
C) 5×5 Thrusters
– build to a 5RM by your last set
D) Midline stability work
Author: Ryan Savard
Farewell, Friends
Zach and Kelsea have been a major part of the growth of our box and its surrounding community. Kelsea has been behind the awesome designs of our current logo and recent t-shirts while has Zach stood by us since EDCF was just a concept. He even built the webpage you are looking at right now. This week is their last week with us as they are leaving us for the west coast. We are all saddened to see them go but excited for them as they open up a new chapter of their lives in Santa Cruz, California. Both Zach and Kelsea have accepted jobs at CrossFit Headquarters. These two creative minds will help the CrossFit webpage crawl out of the dark ages once and for all!
On a personal note…While I consider Zach the resident boisterous ass-hole at the gym, he has been one of my best friends over the past seven years. He has been a loyal friend and has really outdone himself in support of this place since we both moved back this way from Austin. I wish you and Kelsea nothing but the best and know you two will kill it out there. Thanks for everything!
“We are all travelers in the wilderness of this world, and the best we can find in our travels is an honest friend.” – Robert Louis Stevenson
7x 3 stop snatch 1st pull + 1 high hang snatch – rest 60 sec.
*Work up to a tough load by set 4 and stay there for 5, 6, & 7.
then…
Fitness
Run 800m
9 Burpees THEN 9 Pull-ups
15 Hang Squat Cleans @ 95/65#
Run 400m
7 Burpees THEN 7 Pull-ups
10 Hang Squat Cleans @ 95/65#
Run 200m
5 Burpees THEN 5 Pull-ups
5Hang Squat Cleans @ 95/65#
Performance
Run 800m
9 Burpee C2B Pull-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
7 Burpee C2B Pull-ups
10 Hang Squat Cleans @ 115/75#
Run 200m
5 Burpee C2B Pull-ups
5 Hang Squat Cleans @ 115/75#
Competition
Run 800m
7 Burpee Muscle-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
5 Burpee MU
10 Hang Squat Cleans @ 115/75#
Run 200m
3 Burpee MU
5 Hang Squat Cleans @ 115/75#
*20 minute cut-off.
A1) 4×5 Good Mornings – rest 60 sec
A2) 4xME Ring Dips – rest 60 seconds
B) 4 rounds @ 100% effort:
– Row 20/15 cal
– 12 KB swings (heavy)
– 8 burpees
A) 1×20 High Bar Back Squat
*If you completed last weeks, add 5lbs to the bar. Make sure all reps are lowest possible depth.
B) 3 rounds for time:
– 400m run
– 15 toes 2 bar
– 5 clean & jerks
*Rest 3 min
Function: 96/65
Performance: 135/85
Competition: 185/105
C) Handstand walk/hold practice
A1) 3×10 Bench Press @ 70-72.5% – rest 20 sec
A2) 3×10/side Kroc Row (heavy) – rest 2 min
B1) 3×6/side Alternating KB Snatch (2 KBs – one each hand) – rest 60 sec
B2) 3×5 Seated Box Jumps (higher than last time) – rest 60 sec
C) 50 slow and controlled abmat sit-ups
A) 7×2 tall clean + 1 push jerk – rest 60 seconds
Working on speed under the bar after the shrug. Perform two tall cleans (watch video) then one push jerk.
B) “Jackie”
For time:
– 1,000 m row
– 50 thrusters (45/35 barbell)
– 30 pull-ups
Jackie is the 1st WOD of the 2013 CrossFit Regionals.
C) Optional coach finisher
A) 3×10 Deadlifts @ 70% (perfect form!) – rest 3 min
B) For time:
400 m run
2 rounds of:
– 50 double unders
– 40 sit-ups
– 30 KB snatch 15/side (53/35)
– 20 goblet squat
– 10 reps of handstand push-up
400 m run