1) Establish a 2RM Hang Snatch
2) Establish a 3RM Pause Back Squat (3 sec pause in the bottom)
3a) 5×5 Behind-the-Neck Snatch Grip Push Press, AHAP
3b) 5×10 KB Overhead Walking Lunge, AHAP
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1) Establish a 2RM Hang Snatch
2) Establish a 3RM Pause Back Squat (3 sec pause in the bottom)
3a) 5×5 Behind-the-Neck Snatch Grip Push Press, AHAP
3b) 5×10 KB Overhead Walking Lunge, AHAP
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“White” Refer to 25OCT13
5 rounds for time of:
3 Rope Climbs
10 Toes-to-bar
21 Walking Lunges with a 45# plate held overhead
400m run
“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband, Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.”
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For quality: partition any way:
40 Strict Pull-ups
40 Strict Ring Dips
Then;
9 minute AMRAP:
3 Wall Climbs
6 Unbroken K2E (perform 3 burpees each time you let go of the bar)
9 Jumping Air Squats
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Understanding CrossFit and the Intensity Prescription
Strong:
Hang Clean + Split Jerk
6 x 3+1 @ a challenging but perfect weight
then,
Back Squat
4 x 7 AHAP (as heavy as possible – work up to a heavy set and do it for FOUR sets)
More Strong:
1a) Press
5×5 AHAP
1b) Bent Over Row
5×5 AHAP
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Running w/ NYC Endurance tonight @ 630pm.
For those considering doing “doubles,” for example a WOD + Barbell Basics/Running, we highly recommend you do the WOD in the AM or do the WOD after the specialty course. You’ll get much more out of the specialty course this way.
The Importance of Missing Lifts and Bailing Out
“Amanda”
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7 Ways to Make Yourself More Coachable
Fran Refer to 11APR14
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Martina and Sara have spent a lot of extra hours this week putting in work at the box.
They’ve been squatting low, cleaning up their technique and hitting PRs. We know they’re prepared for Saturday’s competition at CrossFit Queens. Let’s wish them good luck anyway.
We’re proud to have them represent the BeastRiver Team this weekend. Kill it ladies.
Conditioning:
20 minute AMRAP in teams of four athletes for total reps (A+B)
A: Hang Squat Cleans 155/115
B: Ring Dips
C: 500m Row
D: Rest
When partner C completes the row each partner moves to the next station.
A to B.
B to C.
C to D (rest.)
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Gymnastics Saturday @ Chelsea Piers, be there or be square!
Strong
2 Front Squats + 3 Back Squats
5 sets @ 90% of Tuesday’s max
Conditioning
“Nancy” Refer to 28APR14 (15 minute time cap)
5 RFT
400m Run
15 OHS 95/65
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SweatRiver all day!
Yoga @ 1130am (it’s a free class pssstttt)
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