7X1 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
*If you can’t hold onto the bar long enough to complete the complex (grip problems) lower the weight
then…
For time:
– Run 400m
– 40 HR Pushups
– 30(steps) Single Arm KB OH Walking Lunges, 15l/15r (53/35)
– 20 Power Cleans (115/75)
– 30 HR Pushups
– 20(steps) Single Arm KB OH Walking Lunges
– 10 Power Cleans
– Run 400m
Video: Kendall and Fernando showing how the snatch complex from Friday is done. Good job guys!
ALL NEW ELEMENTS CLASS starting TONIGHT, August 27th, at 8:30pm. The class runs for two weeks on Monday, Wednesday, and Thursday nights (six total). Contact us here to reserve a spot ASAP. Spaces are limited and there are only 2 spots left!
Picture: Robin from the masters class deadlifting an axle. How badass is this? Functional fitness at its best.
2,2,2,1,1 Low Bar Back Squats @ 100% – rest 2 minutes.
Percentage based off of three rep LBBS max or 90% of HBBS max.
then…
Not for time (but stay strict to rest periods):
1a) 3XME T2B – rest 45 sec.
1b) 3XME HSPU – kipping is allowed, rest 45 sec.
1c) 3X20 KBS – heaviest possible, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.
ALL NEW ELEMENTS CLASS starting Monday, August 27th, at 8:30pm. The class runs for two weeks on Monday, Wednesday, and Thursday nights (six total). Contact us here to reserve a spot. Spaces are limited.
Free Saturday CrossFit class starting at 10am (9am for ages 50+). Bring a friend. Open to any and all levels of fitness.
Sunday Suckday this Sunday from 12-2pm. Come work on movements you suck at, make up WODs you missed, stretch/roll out, or just shoot the sh*t.
7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heavy but technically sound, rest 60 sec
Note: This should be performed as a complex. Do not drop the bar between movements
then…
12 minute AMRAP of:
– 12 Pullups
– 10 Pistols (5R/5L)
– 8 Burpees
7X1 2 Power Cleans TnG
then…
3 rounds for time of:
– 20 Power Cleans 95/65#
– 20 HR Pushups
“I smell toast. That’s what they say when you’re having a stroke, right? You smell burnt toast?” These kinds of thoughts can’t be helped. When you’re past 35, words like “obese” have made their way into your medical records, and you’re 10 minutes into a grizzly WOD, my mind jumps to the worst. Thankfully, reason intervenes; I remember there is a fire oven, pizza restaurant next door, and think of T-Rex.
You don’t have to search far to learn how T-Rex feels about pull-ups, wall balls, kettlebells, or pushups. The king of the Cretaceous period laid low by the basic functional movement. In spite of T-Rex’s shortcomings, he keeps showing up. That’s the takeaway. That’s what you have to remember. Regardless of your abilities you have to put the effort in even when you just don’t have it.
Here’s the T-Rex and CrossFit key:
It is fine to suck—be like T-Rex when you do and keep coming back. Take pride in what you do well and keep trying at the stuff you don’t. I’m reminded of what Greg at Wicked Fit Apparel shared with me, “T-Rex loves air squats.”
– Bryan P.
15 minutes Split Jerk practice (can take from rack)
then…
for time:
– 800 m run
– 75 wallballs (20/15)
– 800 m run
then…
partner L-sits max effort x 3