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Boobie Benefit 2016

by Andrew B

2015 1024 - Best of the Breast _0048Best of the Breast 2015

New name, same awesome cause.

Save the date Saturday 10/29, read the details, and REGISTER YOUR TEAM HERE!


CrossFit WOD for Tuesday 04OCT2016

back squat 3x4x60, then

AMRAP in 15 minute:
5 HSPU
10 deadlifts, 85/55kg


HellaFit WOD

TRIPLETS OF HELLVILLE

1 min each movement,
3x each triplet,
1 min rest between

1:
– jump rope
– Cossack squat
– single-leg v-up

2:
– burpee
– pause goblet squat
– reverse plank

3:
– KBS
– push-up
– bent over row


ARTICLES

+ 5 Post-CrossFit Yoga Poses for Deadlifts – Tabata Times

Deload Wednesday 4/22

EMOM LIFTS

with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Test Tuesday 4/14

EMOM LIFTS
with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Compare to last two Tuesdays

Volume Tuesday 4/7

EMOM
with a running clock, every minute perform 1 lift and add weight per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Max Tuesday 3/17

with a running clock, every minute perform 1 lift and add 3-5kg per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Volume Saturday 3/7

“DIANNIE”

for time:
50 double unders
50 situps
21 deadlifts
21 handstand pushups
40 double unders
40 situps
15 deadlifts
15 handstand pushups
30 double unders
30 situps
9 deadlifts
9 handstand pushups
20 double unders
20 situps

Rx = 102/65kg. Compare to 12/19/2014, 11/29/2014