1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Clean
Front Squat
Sotts Press
Hang Clean (squat)
For time:
50 wall ball shots, 20/14
30 cleans, 155/105
15 muscle-ups
(If you’re not doing muscle-ups, do 30 chest-to-bar pull-ups; good ones)
Upper Body
-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups
-10 secondsxFrog stand/Tripod
Lower Body
-5xea – Pistols / 10x Overhead Squats
-10x Stiff KB Deadlifts
-10x Situps
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
Rx: As written
A: C2B, 24/20, 53/35
B: Green Band Pull ups, 24/20, 53/35
C: Ring Rows, 20/12, 35/18
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
If you’re on a barbell taper go up to no more than 75% of 1RM Snatch
If you’re on a barbell taper go up to no more than 75% of 1RM C+J
9 Minute AMRAP
20 Ground to Overhead (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)
*For the ground to overhead the athlete may clean and jerk or snatch and may use both methods throughout the WOD.
Lurong Challenge Scaling Options:
Level II Weights: 65/45, 75/55, 95/65, 135/95, 155/105
Level I Weights: Med Ball G2OH (20/14), 45/35, 65/45, 95/65, 115/85
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*For the back extensions, sub Supermans on the ground
*If your ring dips are weak and you use more than one band, do push-ups
*Aim for QUALITY
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.
4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead
SCALES:
{{{{MEN}}}}
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
{{{{WOMEN}}}}
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead
Hope everyone is excited for #heavydays tomorrow!
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1x with PVC, 2x with Barbell
Shrug
High Pull
Muscle Snatch
Overhead Squat
Snatch Balance
Sotts Press
Duck Walk
Hang Snatch (squat)
#BeastBarbell, 3×2@ 75% of Snatch
#BeastBarbell, 3 @ 75% of Clean + Jerk
#BeastBarbell, 4 @ 85% Front Squat
WODIFY is LIVE for class reservations.
CONGRATS to all the amazing athletes who threw down this weekend at Flex on the Beach 2014! GREAT JOB! Let’s also not forget our knowledge hungry athletes who either attended the Fu Barbell Seminar or CrossFit Endurance Seminar this weekend.
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0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Rx: As Written (NO bands)
A: 75/55 – Pull-Ups (NO bands)
B: Front Squats 75/55 – Jumping C2B
C: Front Squats Bar – Ring Rows
*CrossFit Endurance Seminar is Saturday/Sunday!
Sign up here: http://www.regonline.com/EndNewYorkNYSept2014
*Reminder, the box will be closed for regular WODs/SweatRiver all weekend due to the seminar.
*Also this weekend, check out:
FuBarbell’s seminar on the Upper East Side
https://fubarbell.pushpress.com/open/event/seminar-at-crossfit-concrete-jun
Flex athletes do not exceed 80% of your 1RMs on today’s lifts. Take it easy.
#BeastBarbell, yes you’re allowed to do conditioning today. OMG…
WOD is up on WODIFY.
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#BeastBarbell+Flex: 4×2 @ 80% Snatch
#BeastBarbell+Flex: 4×1 @ 80% Clean+Jerk
3 RFT:
400m Run
9 Burpee Pull-ups
21 KBS 53/35
#BeastBarbell+Flex: Conduct at 75% effort, do not exceed 160bpm