Your workout of the day!
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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For time:
Watch the 2014 CrossFit Games!
Expect some big OHS lifts tonight from the men and women. They’re back on Friday, Saturday and Sunday with more action!
(Yes, that’s Rich Froning at the 2011 CrossFit Games. #winning)
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Ladies, things are getting even BETTER!
We have some seriously awesome prizes for Ladies’ Night from lululemon, Via Prive and Dear Kates!
Plus there will be some very delicious food and wine, so please sign up – I want to see ALL of you there! (Melissa)
Conditioning 1
8min EMOM
Odd, 5 C2B Pullups + 10 HR Push-Ups
Even, 20 Wall Balls – select a weight that you can HIT THE TARGET with
Conditioning 2
Death by Burpee Pull-Ups
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LADIES, it’s time to take over the gym! Come to Ladies’ Night on Thursday, July 31, at 830pm!
Warm-Up, Let’s Get Gymnasty
Mobility, Let’s Get Supple
Conditioning
“Cindy”
20min AMRAP:
5 pull-ups
10 push-ups
15 squats
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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
Custom CFER Wrist Wraps are IN STOCK! – Get yours at the front desk.
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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