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Volume Wednesday 6/3

3 rounds for time:
12 deadlifts, 70/50kg
24 burpees-over-bar
800m run

Post time to comments!

– happy baby, 3min
– bully stretch, 90sec/side+

A. 2 laps around the block. one lap with weight (use heavy slam ball or dynamax), one w/o

3 rounds of
7 thrusters, 20/15kg
7 GHD situps
7 hip ext + GHR
7 bar-facing burpees

B.
– establish a heavy snatch within 15 minutes
– 2 minute to bring that load down to 80%
– using this new load do 2 snatches EMOM from 0:00 to 4:00
– At 5:00 do AMRAP as possible until 7:00

C.
– establish a heavy clean & jerk within 10 minutes
– 1 minute to bring that load down to 60%
– AMRAP in 2 minutes

D. Level 2/CompEx Session MetCon (Evening session starts at 6:40pm)

CGO 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

E. GROUP MOBILITY!

Meet at FCF @ 6:45pm. Long intervals (5 x 600m).

Champagne Friday 5/29

TONIGHT IS THE CFSLU FAREWELL PARTY!

“FILTHY FIFTY”

for time, 50 reps each:
box jump, 24/20″
jumping pullups
kettlebell swings, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extensions
wall ball, 20/14#
burpees
double unders

Compare to 21MAR2015, 21MAY2014, 29NOV2013. Check the Level 2 section and do that if capable!

A. 2 laps around the block. try running in your lifting shoes if possible, then

3 rounds of
– 10 weighted dislocates. go as heavy as you can control locked arms through full ROM
– 10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
– 20sec of burpee pullups

B. build to a heavy within 15min each:

1.) snatch high pull + hang power snatch + snatch balance
2.) clean + 2 push press

C. join class for conditioning, but do the following instead of FILTHY FIFTY

Every 10 minutes for 30 minutes (3 sets), complete the following for time:
1250/1000m row (1250 for dudes, 1000 for ladies)
60 double unders
30 kbs, 32/24kg
15 HSPU, strict
10 t2b
5 bar muscle-ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale the number of reps there to ensure that you can finish each set under the 10 minute cap, do so.

D. Cool Down

E. Watch (online or in person) the WEST REGIONALS for the 2015 Reebok CrossFit Games at the Tacoma Dome this weekend.

Champagne Friday 5/8

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/45kg
20 burpees
30 snatches, 75/52kg
10 burpees
ME snatches, 95/67kg

Burpees are 6″ target burpees. Click here to watch the movement standards.

Post score to comments!

– german hang, accumulate 60sec

– “A-T-Y” prone chest stretch, 60sec/position/side

– SMR of choice, 5+min

A
5min:
30sec freestyle JR
30sec double unders

5×3-5reps:
SnG SLSLDL
muscle snatch
SnG push press
snatch balance

B
– build to a power snatch doubles for 15min

C
– (class)

D
– (your squats)
– handstand press practice between sets

Champagne Friday 5/1

Kinda “THE ASSAULT”

4 minutes stations for max total reps:
– wall ball, 20/14#
– burpees
– row (calories)
– pullups
– kettlebell swings, 24/16kg

then

10 minutes to find max shoulder-to-overhead

Score = max reps + s2o total (in lbs). Compare to 21NOV2014.

Post score to comments!

– prone chest stretch, 1min/side twice
– chair stretch, 2min/side
– center quad roll SMR, 3min+
– drink bubbly, hang out with people you like, and get some good sleep!

A

5min:
40sec freestyle JR
20sec criss cross sprint

5×3-5
SnG SLSLDL
muscle snatch
SnG push press
snatch balance

power snatch doubles for 15min
power clean doubles for 15min
push jerk doubles for 15min

B

(your squats)
handstand press practice between sets

C

(class)

D

(see Cool Down)