Part A Every 90 seconds for 9 minutes Power Clean + Power Jerk + Power Clean + Power jerk Part B For Time Complete Reps of: 30-25-15-10 Burpees Over The Bar 3-3-3-3 Power Clean at 80% of Max Power Clean
Hello again, everybody! This is the second part of a three-part series on the pillars of CrossFit. The first part was on “Constantly Varied”, which you can read HERE. Fair warning, we are going to be talking about possibly the BUZZIEST of health and fitness buzzwords today. So there will be a bit of unpacking before we can dive into why functional movements are good for you and why you should do them. First of all, we have to define what a functional movement is before we can talk about why it i...
“OPEN WOD 19.5” I know everybody enjoyed this workout so we are goooooooaoaaaaaaahahahaha just kidding! Couldn’t help myself. Part A 3 Sets of Rope Sled Pull Sandbag Carry 100ft (Carry should be heavy. Set bags on boxes so lifting doesn’t limit carry) Part B 4 Rounds For Time of: 23 Medball Cleans (20/14) 18 Wallballs (20/14) 13 Pull-ups
Part A 3 Sets of: Sandbag Carry 100Ft Sled Push 100Ft Rest as needed between sets Each Set should be very heavy. Sled push should be a walk but without stopping Part B In 10 Minutes Max L-sit Hold on Parallete or Weight Stack Double-unders (Reps are as many seconds as you held the L-sit) Run 100 Meters Score is number of DU’s
Part A 4 Sets of 5 Supinated Barbell Row 5 Rear Delt Fly Rest 60 Seconds Part B 12 minute AMRAP 5 Strict Pull-up 5 Strict Handstand Push-up (Scale W/Box, Nothing over 1 Mat) Handstand Walk Max Distance in 2 Attempts (Scale w/Bearcrawl 120ft)
For Time Run 400 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 600 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 600 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 400 Meters
Part A 3 Sets of: Max Sandbag Floor Press (10-15) Pec Stick Carry w/kB 120ft Part B 3 Rounds Each For Time of: Row 400 Meters 10 Burpees Over The Rower 40 Double-Unders 10 Push-press (135/95) Rest 1:1 but start at the top of a minute for ease of time keeping