Thursday August 24th, 2017

Part A:
E2MOM: 1 Squat Clean + 2 Front Squats
Set 1: 70% of 1RM clean
Set 2: 70%
Set 3: 75%
Set 4: 75%
Set 5: 80%
Set 6: 80%
Set 7: 85%

Part B:
For Time:
100 Wall Balls* (20/14 – 10/9′)

*Every time you break, row 35/30 cals.

Time Cap: 15 minutes

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Class Notes:
Our Clean progression continues. Stick to the percentages.

The metcon is brutal today if you let it get in your head. Remember, you can decide when to break. Come up with a solid game plan to think your way through today’s workout and attack it.

Wednesday August 23rd, 2017

3 Rounds
600m
Rest 2 minutes
400m
Rest 2 minutes
Run 200m

Rest 4 minutes between rounds.

C: Same as above
M: 400m run, Rest 2 min, 200m Rest 4 minutes (X 3)

Score = Total Time (40 minute cap)

Row Subs:
600m = 750m row
400m = 500m row
200m = 250m row

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Class Notes
Today’s running is challenging but manageable. Have fun and get after it.

Tuesday August 22nd, 2017

Part A:
EMOM 15 Minutes

Intensity:
Min 1: 3 Ring Swings + 3 ring muscle ups + 3 strict dips
Min 2: 5 x 5-second lower kipping ring dip
Min 3: 3 x 5 strict TTB

Consistency:
Min 1: 10 Medium Amplitude Ring Swings
Min 2: 5 x 5 second lower kipping ring dip
Min 3: 3 x 5 strict TTB Progression

Mechanics:
Min 1: 10 Box Ring Dips
Min 2: 3 x 5 strict TTB Progression
Min 3: Rest

Part B:
AMRAP 7 Minutes
20 Ring Pushups
20 Chest to Bar Pull-Ups
20 HSPU
20 Bar Muscle Ups

C: Ring Pushups / C2B / HSPU / C2B
M: Ring Pushups / Banded Lat Pulldown / Box HSPU / Pullups

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Class Notes:
Gymnastics progressions continue. The AMRAP is high skill. Take chances on bigger sets knowing that the time is quick.

Monday August 21st, 2017

Part A:
E2MOM for 8 rounds
Build to Heavy Pause OHS Doubles

~ 3 second pause in bottom of each rep.

Part B:
5 Rounds
8 Lateral OTB Burpees
4 Snatch Grip DL @100% of 1RM Snatch

Cash out – 200m single arm KB carry (2/1.5)

Sunday August 20th, 2017

Skills/Make-ups/Open Gym
900am & 600pm

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Olympic Lifting Workshop with Rick
@ CrossFit Adaptation 10-1130a

Saturday August 19th, 2017

Buy-in 800m Run

21-15-9
Air Squats
Pushups

After every round:
10 Clean and Jerks 135/95

Buy out 800m Run

Time Cap: 25 minutes

Friday August 18th, 2017

Part A:
EMOM 15 minutes
Min 1: 6 deficit strict HSPU
Min 2: 8 weighted strict pull-up
Min 3: Rest

Part B:
AMRAP 8 minutes
10 Deadlifts (275/185)
50 Double Unders

Thursday August 17th, 2017

Part A:
E2MOM
1 complex = 1 Clean Pull + 1 Clean + 1 FS

Set 1: 2 complex – 50%
Set 2: 2 complex – 60%
Set 3: 2 complex – 70%
Set 4: 2 complex – 75%
Set 5: 1 complex – 80%
Set 6: 1 complex – 85%

I/C: Full Squat Clean
M: Power Clean

Part B:
EMOM 16 minutes
Min 1: 10 Thrusters (75/55)
Min 2 – 10 Box Jump Over (24/20)
Min 3: 10 Russian KBS (2/1.5)
Min 4: Rest

Wednesday August 16th, 2017

E5MOM for 5 rounds
Run 600
Max Calories on Rower

Score = max calories

If rowers are full, switch to max cals Assault Bike
600m Running conversion = 30/25 cal Assault Bike

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Class Notes
No thinking today. Run fast, pull hard, and have fun. It’s a tough 30 minute grind.

Tuesday August 15th, 2017

Part A:
Gymnastics Skills
EMOM 15 Minutes

Intensity:
Min 1: 3 swings + 3 ring muscle ups
Min 2: 5 strict dips with :05 pause at bottom
Min 3: 2 x 5 strict TTB Progression

Consistency:
Min 1: 10 low amplitude ring swings
Min 2: 5 strict dips with :03 pause at bottom
Min 3: 2 Strict TTB complexes to max height

Mechanics:
Min 1: :20 second hang hollow hold from rings
Min 2: :20 sec ring hold at top of rings
Min 3: 2 Strict TTB complexes to max height

Part B:
AMRAP 12 Minutes
10-9-8-7-6-5-4-3-2-1
Single Arm DB Push Press (45/35)
Bar Muscle-up

C: 35/25 / C2B
M: 25/15 / Ring Row

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Class Notes
Today is a continuation of the gymnastics progression from last week. Choose an appropriate progression that works for you.

The metcon is a unilateral movement plus a high skill gymnastics piece. Each round is “X” number of repetitions on the right side and then “X” number of repetitions on the L side followed by your gymnastics movement.