Month: July 2015
Month: July 2015
View Public Whiteboard Weightlifting Pause Power Position Snatch (1) Pause in the High Hang Metcon AMRAP in 8 minutes: 6 Power Snatches 115/75 8 HSPU (strict)
View Public Whiteboard Metcon 3x10s Support Holds (Rings out) 3×3 Ring Dips (strict, hollow body, rings out on top) 3×5 Support Swings 3×5 Cross Pull-Outs (w/spot or band) 3x10s Support Tuck Holds 3×7 Ring Push-Ups (Hollow body/rings out) 3×10 Swing (rings out on back swing, form focus 5×3 Ring Pull-ups (False Grip, High pull w/spot)
View Public Whiteboard Weightlifting Back Squat (5×5) @ 60% Metcon For Time: Row 750m 50 Wall Balls 25 Power Cleans 135/95
View Public Whiteboard Weightlifting Pause Power Position Clean & Jerk (1) Work up to a 1 Rep Max. Pause in the High Hang. Metcon 18-15-12 reps of: Deadlift 225/155 Bar Facing Burpees Rx+ 15-12-9 reps for time: Deadflift 225/155 Burpee Box Jump Overs 24/20″
View Public Whiteboard Weightlifting Bench Press (1) Work up to a 1 RM Bench Press. Metcon Max Effort 1-Mile Run Go all out for this trial.
View Public Whiteboard Metcon Every Minute on the Minute for 10:00 complete: 1 Squat Snatch @ 80% Complete Power Snatch if ROM is limited. Metcon 4 Rounds: 10 CTB 5 Full Snatches 135/95 Complete Power Snatch if ROM is limited.
View Public Whiteboard Weightlifting Shoulder Press (7×1) @80-90% Metcon Max Effort 2k Row All out effort for the row during test week.
View Public Whiteboard Gymnastics Handstand Work 3×10 Tuck-Up handstands 5x30s Handstand Hold w/Spot 3x30s Hollow Body Holds Pull-Up Work Shoulder Stretches (L-Grip each arm) 3×7 Hollow-Arch-Hollow 5×3 Toe-to-Bar (Strict) 5×3 Pull-Ups (Strict-False Grip) 3×3 Bar Muscle Ups (Strict w/Spot)
View Public Whiteboard Weightlifting Back Squat (3×1) 80-90% Back Squat (4×1) 90-100% CrossFit Games Open 15.3 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders
View Public Whiteboard Weightlifting Deadlift (7×1) @80-90% 2 Mile Time Trial For Time: Run 2 miles