9/26/14

Main – CrossFit

Weightlifting

Power Snatch (Power Snatch + Squat Snatch)

Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

Back Squat (EMOMx10 1 rep, across)

Metcon

Metcon (Time)

3 RFT:
60 DU
30 WB 20/14
15 DL 245/175

9/25/14

Main – CrossFit

Weightlifting

Jerk (Log your heaviest load)

Metcon

Metcon (Weight)

EMOMx15

5 rounds of:

Min 1 – 7 Push Jerks at 60% of best lift from #1

Min 2 – :45 second hollow hold

Min 3 – 5 strict pull-ups
**The Push Jerk can come off the rack.**

9/24/14

Main – CrossFit

Metcon

Metcon (Time)

For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/135
200m Run after every round.

9/23/14

Main – CrossFit

Weightlifting

Front Squat (5×5, across)

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Women’s RX
Box Jump 20″
KB 12kg
Push Press 35#
Wall balls 14#

Dubai

Main – CrossFit

Metcon

Dubai (Time)

For time:
400m run
30 Front Squats 155/105
400m run
30 Hang Cleans 155/105
400m run
30 Squat Cleans 155/105
400m run

Event Series 6 & 8

Main – CrossFit

Weightlifting

Bench Press (2 Rep Max)

Team Bench Press:
Class Average Bench press for 2 Rep max Bench Press. This will be the total weight divided by the number of people in class i.e. If only 2 people are in class for example Brandon does 2 reps at 250 and Kim does 2 reps at 100 it’s 350 divided by 2 for a 175 class average. Every athlete in the class will be a part of the team. As a team you will have a total of 12 minutes for athletes to complete their lifts using a single barbell for every 4 people. The class score will be the sum of each athlete’s successfully completed lift divided by the number of athletes in the class.

NOTE: The bench press starts and ends with the athlete supporting the weight with the elbows locked out. At the bottom, the barbell must come into contact with the athlete’s chest.Throughout each repetition, the hips must stay on the bench and the feet must stay on the ground. Stacking plates under the athlete’s feet is permitted as long as the feet stay on the plates the entire time. Spotters are permitted but the elbows must come to full lockout at the top before the spotter grabs the bar or it is a no rep.

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP
ADV RX
50 deadlifts, partner holds deadlift, 225 / 155 lb.

50 handstand push-ups, partner holds handstand

RX
50 deadlifts, partner holds deadlift, 155 / 105 lb.

50 push presses, partner holds handstand, 105 / 65 lb.
This event begins with both barbells on the floor and both athletes standing tall. While performing deadlifts, the partner must be holding their barbell at the top of the deadlift. During the handstand push-up, the partner must be holding a handstand on the wall. Pairs may divide the reps in whatever manner they choose.

All of the deadlift repetitions must be performed before the pair may move on to the handstand push-ups. The teams score is the total repetitions completed within the 15-minute time cap.

Happy Birthday Kim Ross

Main – CrossFit

Metcon

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
This one is for you Kim per your request. Happy Birthday!

9/17/14

Main – CrossFit

Weightlifting

Front Squat (10-8-6-4-2 Front Squats -increase weight every set)

Metcon

Metcon (Time)

For Time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders

9/16/14

Main – CrossFit

Metcon

Death by Power Clean, 155/105 (AMRAP – Rounds and Reps)

Death by Power Clean, 155/105

– RX will start with 155/105 and give it everything you have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.

– If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over. – If unable to complete 12 rounds then drop the weight to 95/65. Next would be 75/55.

Post scores for all rounds that you do – go for broke with the 155/105.
AMRAP – Rounds

9/15/14

Main – CrossFit

Weightlifting

WOD is first today then strength.

Back Squat (5×5, across)

Metcon

1: Metcon (Time)

30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups
WOD is first today then strength.

ADV RX after the WOD

3: Metcon (Weight)

EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups