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
Barbells & Handlebars is officially sold out! If you’re not in the competitive spirit but would still like to join in the fun and spread awareness about prostate cancer with us, then please come! We are still in need of volunteers and would love to have you come and be part of the community. This event is open to anyone so please bring a friend. The awesomeness takes place on Dec. 1st.
Thanksgiving Week Gym Schedule:
Mon-Wed (11/19-21): Regular Classes
Thurs (11/22): CLOSED
Fri (11/23): 10-12 Open Gym
Sat (11/24): 10-12 WOD and Open Gym
Be a badass and REGISTER before you miss your chance to be a part of Barbells & Handlebars 2012. Registration will be capped at 50 participants. Also, ‘like’ the BB&HB page on Facebook for daily updates all the way up until December 1st.