4X2 Front Squats (5 count pause on 1st rep) – heaviest possible w/ no bounce, rest 60-90 seconds.
then…
“Jailbreak”
complete the following for time:
– 40 kettlebell swings (53/35)
– 10 front squats (135/95)
– 200 m run
– 30 kettlebell swings
– 10 front squats
– 200 m run
– 20 kettlebell swings
– 10 front squats
– 200 m run
Push Jerk
3-3-3-3 – Heavy as possible, rest 90 sec.
*work on shoulder mobility during rest
then…
“Switchback”
4 rounds for time of:
– 8 Shoulder to overhead (135/95)
– 12 Pull-ups
– 200 m run
*Rest 1 min
8×1 – 1 Hi-Hang Snatch (full squat) + 1 Snatch Balance + 1 Overhead Squat; heavy but technically sound – rest 60 seconds
Then….
2 minutes ME KB Snatch (53/35)
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg
Barbells & Handlebars is just 5 days away! We are still in need of volunteers for the event. If you are interested in volunteering, please email me at [email protected].
For those that are competing, we will be working on the movements this week that you will see this Saturday.
For those that are neither competing nor volunteering, please still come and show your support for this community. A little cheer goes a long way!
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The next CrossFit Prep Course starts next Monday, December 3rd, at 8:30pm. Please contact us ASAP if you wish to be a part of it. These eight classes will forge the knowledge and technique you will need to start into regular classes.
Intermediate/Advanced
Clean & Jerk: 8×1 @ 80% – rest 60 seconds.
then…
For time:
– Run 800m
– 30 Sit-ups
– 10 Hang Squat Clean to Thrusters (115/75)
– Run 400m
– 24 Sit-ups
– 8 Hang Squat Clean to Thrusters
– Run 200m
– 18 Sit-ups
– 6 Hang Squat Clean to Thrusters
Beginner
Build up to a moderate to heavy Clean and Jerk in 15 min
then…
For time:
– Run 800m
– 30 Sit-ups
– 10 Thrusters (95/65)
– Run 400m
– 24 Sit-ups
– 8 Thrusters
– Run 200m
– 18 Sit-ups
– 6 Thrusters
7 x 1 power snatch + 1 hang squat snatch + 1 overhead squat, rest 60 sec.
then…
For time:
Run 800m (buy-in)
3 rounds of
– 15 power snatches (95/65)
– 50 double unders
15 minutes to establish a 3RM Power Clean + Push Jerk (touch and go).
then…
For time:
– 10 STRICT Pullups
– 10 Wall Balls 20/15#
– 8 STRICT Pullups
– 15 Wall Balls 20/15#
– 6 STRICT Pullups
– 20 Wall Balls 20/15#
– 4 STRICT Pullups
– 25 Wall Balls 20/15#
– 2 STRICT Pullups
– 30 Wall Balls 20/15#
7 x 2 Low Bar Back Squat at 80% of your HBBS 1 RM
then…
Barbells & Handlebars prep work
EMOM for 12 minutes:
– 12 KB Snatches (53/35) <– Even minutes
– 8 Burpees AFAP <– Odd minutes
*Advanced do 12 UB KB snatches each arm and 10 burpees.
Extra Credit:
– 2 x 20 GHD sit-ups OR
– row 1,000 m AFAP OR
– 1 min on AD for max cal