Your workout of the day!
Why I Kicked an Athlete Out Of My Box (NSFW-language)
Technique
3 x ME Muscle Ups
Conditioning
4 minute AMRAP:
15 Box Jumps
ME x Slider Walk for Distance
Rest 2 minutes
4 minute AMRAP:
10 Pull Ups
10 Burpees
Rest 2 minutes
4 minute AMRAP:
10 V-Ups
5 Muscle-Ups
Rest 2 minutes
4 minute AMRAP:
20 Pushups
20 Situps
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#heavydays
1) 3 RM Split Jerk
2a) 5 x 10 Bulgarian Split Squat for load (10 each leg)
2b) 5 x 10 One Arm KB Floor Press for load (10 each arm)
3) RKC Snatch Test, 5 minute AMRAP
KB Snatch 53/35
You can break up left/right any way as long as you end at an equal number for both sides
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Happy Monday, everyone!
We’re doing something different for the 8am time slot this Thursday – we’re going to WOD in Tompkins Square Park! More details to come, but start talking it up to your friends! Anyone can come to the WOD in the park.
Skill
Handstand Holds (against the wall)
Conditioning
“Handstand Helen”
Compare to 24JUN14
3 rounds for time:
400m run
21 KBS (53/35)
12 HSPU
Scales for HSPU:
Rx, handstand push-ups (NO ab mats for scaling today)
A, deficit push-ups, 2-for-1 (24 push-ups each round)
B, push-ups on toes or knees, 2-for-1 (24 push-ups each round)
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Max reps shoulder press, 135/95
Max reps L pull-up
Max reps shoulder press, 115/80
Max reps strict pull-up
Max reps shoulder press, 95/65
Max reps chest-to-bar pull-up
Max reps shoulder press, 65/45
Max reps pull-up
Rest at least 2 minutes between exercises. Post total reps completed to comments.
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1) 2RM Hang Power Clean
2) 4×10 Front Squats, AHAP (but perfect form)
3) 12min EMOM:
Odd minutes, 20 jumping squats
Even minutes, 12 V-Ups
Ladies, there’s still time to sign up for Ladies’ Night on Thursday! Hit up the Events Page and DO IT! I want to see all our #BeastRiver ladies there!
And don’t worry – we are going to WOD, so no need to sign up for SweatRiver.
1) 2RM Snatch (FULL SNATCH)
Then drop sets, 2 @ 95% and 2 @ 90%
2) 2 Front Squats + 2 Back Squats
5 sets, work up to a heavy but perfect form set
3a) 3RM Snatch Balance
3b) 3RM Snatch Grip Dead Lift
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Ladies, we have such a great group coming this Thursday! There’s STILL time to sign up, don’t miss out on an awesome night with fellow CFER Lady Beasts!
“Ball So Hard”
800m run
10 Wall Balls (20/14)
10 Toes-to-Bar
10 Push Press (75/55)
600m run
15 Wall Balls
15 T2B
15 Push Press
400m run
20 Wall Balls
20 T2B
20 Push Press
200m run
25 Wall Balls
25 T2B
25 Push Press
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Technique:
1) 10 minute EMOM
Snatch + 2 OVH Squats + 2 burpees over the bar
Strong:
2a) 5 x ME Strict HSPU + ME Kipping HSPU
2b) 5 x 12 One Arm KB Row (AHAP your weak side)
Conditioning:
Using Tabata Rounds:
4 x Hollow Body Holds
Rest 1 Round
4 x Kettlebell Clean (switch arms each round)
Rest 1 Round
4 x Arch Holds
Rest 1 Round
4 x Kettlebell Snatches (switch arms each round)
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Buzzfeed; Do you even lift bro?
For working time and load:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees over the rower
10 Kettlebell Swings 70/53lbs
10 Burpees over the rower
10 Kettlebell Swings 70/53lbs
Row 250m
Rest 5 minutes
10 minutes to establish max of the following complex:
3 Power Cleans
3 STO
3 Front Squats
3 STO
3 Front Squats
Rest 5 minutes
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees over the rower
10 Kettlebell Swings 70/53lbs
10 Burpees over the rower
10 Kettlebell Swings 70/53lbs
Row 250m
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10 things all new weightlifters should know
(weightlifters, not necessarily CrossFit)
1) 2 x Pause Clean (3-sec Pause at Hang) + Split Jerk
2) 4 x 10 Back Squat AHAP
3a) 4 x 10 Close Grip Bench Press AHAP
3b) Establish 3RM Hang Power Clean
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