1313 Chestnut Ave • Minneapolis, MN 55403 • (651) 321-3734
Watching and learning…
CrossFit Total (compare with 7/14/11 or 7/16/11)
Not for time:
Establish 1RM of the following:
Back Squat
Press
Deadlift
Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.
Post thoughts and totals to “comments”.
Namaste…
Power Clean:
1-1-1-1-1
5 Rounds for time:
3 Power Clean (155/103)
6 Burpees
9 Wall-ball Shots (20/14)
Post thoughts and times to “comments”.
Alison N…
Snatch Grip Push-Press (from back):
3-3-3-3-3
AMRAP – 10 Minutes:
1/1, 2/2, 3/3, 4/4 … and so on and so forth of:
HSPU
OHS (95/63)
Post thoughts and reps completed to “comments”.
Cut your 400 short, and Terry’s gonna know…
Back Squat:
Heavy 2
3 Rounds for time:
Run 800 M
50 Sit-ups
There are two major standards for for the sit-up. First, at the bottom of the rep, the shoulder blades must be in contact with the floor. Second, at the top of the rep, the shoulder must break the vertical plane of the hip. Where hands and feet are positioned is irrelevant. Athletes may choose to anchor feet or complete reps butterfly style.
Post thoughts and times to “comments”.
You see, this is why we can’t have nice things…
For Load:
5 Deadlift +
3 Hang Power Clean +
1 Jerk
The bar cannot be put down at any point during the complex.
For time:
30 Pull-ups
20 Calories (row)
10 Deadlift (275/203)
10 HSPU
20 Ring-Dips
30 Burpees
Post thoughts and times to “comments”.
Mike W. up on the rings…
Press:
3-2-2-2-1
One minute on, one minute off, for 10 Minutes:
30 KB Swings (72/53)
You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. Each penalty is worth 5 burpees, to be completed immediately upon finishing the last set of swings.
These are to be Russian KB Swings – the bell does not have to go beyond the forehead at the top of the rep.
Post thoughts and penalties incurred to “comments”.
On air with John O…
For time:
Run 5 K (3.1 Miles)
Post thoughts and times to “comments”.
CP leading the charge…
For 20 Minutes:
Muscle-up Prep
For time:
500 M Row
7 Rounds:
3 Muscle-ups
5 Box-jumps (36/32)
7 TTB
Post thoughts and times to “comments”.
Ellen…
Bear Complex (compare with 1/17/13)
For Load:
5 Rounds:
7 Waves:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Movements can be compounded as desired i.e. power clean + front squat can become a squat clean.
Rest as needed between rounds. Athletes should attempt what they anticipate will be their heaviest set on their third round.
Post thoughts and times to “comments”.
Hope this gets you ready to lift!
EMOM – 18 Minutes:
1 Snatch
Work up to a max single.
EMOM – 12 Minutes:
1 Clean and Jerk
Work up to a max single.
Back Squat:
Heavy triple
Post thoughts and loads to “comments”.
