Hollow Rocks
Everything but the kitchen sink (Ren’s B-Day WOD):
6 Rounds for time:
1 Rope Climb
2 Wall Walks or paralette HSPU
3 Heavy Power Snatch
4 High Box Jumps
5 Thrusters at same weight as the snatch
6 Burpees
Please post results to comments.
A. Press; 5 x 4; do all 5 sets at 4-5% more than you did on Nov 2 for your sets of 5
B. 1 Power Snatch + 1 Snatch or 1 Hang Power Snatch + 1 Hang Snatch; build to a heavy set int his combo
C. 3 sets:
25 GHD Sit-Ups
15 Russian KB Swings (try to go heavier than last week)
Please post results to comments.
Beast Double:
A. 5 minutes on Rower or Airdyne for max calories
5 minutes rest
5 minutes max double unders
5 minutes rest
5 minutes on rower or airdyne for max calories
B. 15 minute mobility work of your choice
CrossFit Winnipeg Athletes
Power Snatch – 10 sets of 3 reps; rest 5 min b/t sets
Sectionals Athletes
part 1:
CFWA Workout of the Day
rest as needed
part 2:
Sprint Run 800 m @ 100%
rest 6 min x 3
Sectionals Athletes: long session tomorrow. Be here at 8.
Superbean push-ups
Power Snatch 6×2
Complete 7 rounds:
Handstand Holds for maximum time
10 Ring Rows
*Handstand hold should be facing the wall or spotted by a coach on a mat… no handstands with backs to wall, please
*Elevate feet on the ring rows to increase difficulty
*If you are uncomfortable with performing handstands, ring supports or tuck supports between two boxes are acceptable substitutions
source: CrossFit Football
recommended rest day for Sectionals athletes; next 3 days on
Power Snatch 3-3-3-1-1-1
Every Minute for 10:00
3 Max Vertical Jumps
10 DB Split Jerks (5 right / 5 left )
Loading for dumbell: Women 20%, men 25%
Power Snatch 3-3-3-1-1-1
*CrossFit Winnipeg will be closed Sunday morning September 27th to prepare for Fight Gone Bad and the Grand Opening Party.
Power Snatch – 1, 1, 1, 1, 1, 1, 1
All right, let’s set the record straight about this stuff.
The Disclaimer: Medicine is serious busines. Always follow the advice of your doctor.
Sorted?
Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.
Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.
CrossFit's version of the kettlebell swing
If you’re coming to this weekend’s kettlebell cert, you should probably consider taking this as a rest day.
A. Deadlift 7 heavy sets of 2 reps. Looking for technical *excellence*. Post percentage of bodyweight of your successful reps to the board.
e.g. At bodyweight 175, lifting 350 pounds is 200%. If I lift 350 for all 7 sets then my score is: 200+200+200+200+200+200+200 = 1400. Goal is highest amount of points you can achieve. Poor form is a failed set (a zero).
B. Leg lift to L, hold (aim to accumulate 75s), finish by lifting toes to bar (only count your cumulative time if your toes touch bar to finish set)
1 1/2 pood, baby!
Take 15:00 to play with rope climbs and tire flips; then
6 Power Snatch 135 lbs
10 Box Jumps 24″ box
Make'em high!
10 sets of 2 box jumps. Make ‘em high!
“Randy”
75 pound Power snatch, 75 reps for time.
CF Games Athletes
If this is not your rest day:
Box jumps as Rx’d.
3:15 AMRAP on power snatch workout.
