EMOM 6:
Odd Minutes: 3 Back Squats @ 65% of 1-RM
Even Minutes: 5 Strict Pullups
“Gridlock”
Complete as many rounds as possible in 15 minutes of:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring/Matador Dips
Rx+ = Ring MU’s
Teams of 3:
AMRAP 25:
100 Calorie Bike
50 Clean & Jerks (95/65)
100 Calorie Bike
50 Clean & Jerks (135/95)
100 Calorie Bike
50 Clean & Jerks (155/105)
100 Calorie Bike
Max Clean & Jerks (185/135)
As of today, we are just under 6 weeks from the Open!
Today our skill work will focus on pullup bar movement variations.
**The three movements we are working on a the Kipping Pullup, Kipping Chest-to-Bar Pullup and Bar Muscle-Up**
***What you work on today, depends on where you fall in this spectrum. Pullups often times are the difference between Scaled and Rx divisions!***
“Hang Loose”
With a partner, complete:
30 Hang Squat Cleans (115/75#)
30 Handstand Push-ups
30 Thrusters (115/75#)
30 Box Jumps (24/20#)
30 Overhead Squats (115/75#)
30 C2B Pull-ups
Take 5 minutes to complete:
(105%/3)3
*Weight should be AT OR ABOVE 1-RM Power Clean.
Set 1: 70%/2
Set 2: 75%/2
Set 3: 80%/2
Set 4: 85%/2
*Immediately following the 3 sets of “Clean Pulls,” take 8-10 minutes to complete 4 sets of 2 Cleans (Power OR Squat).
4 Rounds For Time:
9 Power Snatch (95/65#)
15 Wallballs (20/14#)
21 Double-unders
*Weight on Power Snatches should not be extremely heavy. You should be able to cycle the snatches, not limited to doing singles the whole WOD.
“Febreeze”
30-20-10:
Pull-ups
Calorie Bike
Directly into…
30-20-10:
Push Press (75/55#)
Jumping Lunges
EMOMx6: (3 sets)
Odd: 5 TTB + 5 OHS (You pick the weight)
Even: Rest
“Good Vibrations”
5 Rounds, for max reps:
1:00 Max Calorie Row
1:00 Power Cleans (135/95#)
1:00 Burpees over Bar
1:00 Rest
*Large classes, split so that athletes are spread out on different movements.
*Each “round” will be scored separately.
With a partner, “you go – I go style”
5 Clean and Jerks
4 Clean and Jerks
3 Clean and Jerks
2 Clean and Jerks
1 Clean and Jerk
*weight should be ascending, as reps go down weight goes up.
“Ring It In”
10 Ring Muscle-ups
100 Double-unders
20 Squat Snatch (135/95#)
100 Double-unders
10 Ring Muscle-ups
*Ring MU mods: Low-Ring MU transitions, Ring Pull-ups, Bar Muscle-Ups, Chest to Bar PU, Pull-ups, Banded Pull-ups.
Today’s WOD is very quad/posterior chain dominant.
Take 5-10 minutes to get extra mobility work in…focusing on the shoulders and hips.
Complete 3 Rounds For Time of:
20 Calorie Row/Bike
16 Thrusters (95/65#)
20 Calorie Bike/Row
17 Toes-to-Bar
*For larger classes, stagger the start times (heats) so that groups should be overlapping so there is always an Erg or Assault Bike open.
*Athletes may row or bike to in any order, but should row once during the round and bike once during the round.
We are approximately six weeks out from the 2017 CrossFit Open!
Over these next few weeks there will be time built in to class to focus on skills that will be valuable to you during the open.
*today, focus on gymnastic based movement…pull-ups, pistols, muscle ups, etc.
With a partner, complete:
“Love Boat”
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
Directly into…
1,000 Row
*Reps can be partitioned in any way partners desire.
Set 1: 60%/3
Set 2: 65%/3
Sets 3-5: 70%/3
4 Rounds for time:
12 Box Jumps (24/20″)
12 American Kettlebell Swings (53/35#)
12 Wallballs (20/14#)
12 Burpees
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