Saturday February 16th, 2019

AMRAP 5
20 Lateral Burpee over Bar
20 Wall Balls (20/14, 10’/ 9′)
Max Squat Clean (135/85)

Rest 3 minutes, then:

AMRAP 5
15 Lateral Burpee over Bar
15 Wall Balls
Max Squat Clean (185/125)

Rest 3 minutes, then:

AMRAP 5
10 Lateral Burpee over Bar
10 Wall Balls
Max Squat Clean (225/155)

Rest 3 minutes, then:

AMRAP 5
5 Lateral Burpee over Bar
5 Wall Balls
Max Squat Clean (275/185)

Score = total cleans

M: 95/65, 115/75, 135/85, 155/105

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Class Notes:
I’m so excited about this workout! Yes, you’re doing burpees again. But they’re coming in the Open and this isn’t really that many overall. The wall balls are a trap. Put them down and you won’t get to the barbell. But, we’re moving some weight today! These intervals are going to go by so quickly, breath and pace accordingly.

For reference – the first weight should be about 40%-50% of your 1RM clean. Then 70%, 80%, 90+%.

Friday February 15th, 2019

Part A:
In 15 minutes:
Complete:
4x
Rings complex:
4 Toe to Ring
4 Ring Muscle Ups
4 Ring Dips

OR:

Bar Complex:
3 Bar Muscle ups
6 C2B
4 Strict Pull-ups

C:
2 Bar Muscle Ups
4 C2B
2 Strict Pull-ups

M:
3 jumping pull-ups with :10 negative and :10 second hanging hold

Part B:
21-15-9-15-21
Goblet Squat (2/1.5 pd)
American KBS

C: 1.5/1
M: 1/.66

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Class Notes:
The ring / bar practice work was a big hit last week. Much like our bar muscle up cycle to end 2018, there’s options for almost everyone. If you’re unsure about what to do, you can always mix and match and scale within the desired rep scheme.

Part B is all about holding on. These rep ranges and movement patterns rewards people who are able to go unbroken. Pick a weight accordingly.

Thursday February 14th, 2019

Part A:
E90 seconds for 8 Rounds (12 minutes)
2 x Snatch Pull + Power Snatch + Hang Power Snatch up to 85%*

*Completing six total movements each 90 seconds (Snatch Pull +PS+HPS, break, Snatch Pull+PS+HPS, rest)

Part B:
Open 13.1
AMRAP 17 mins
40 Burpees
30 Snatches (75/45#)
30 Burpees
30 Snatches (135/75#)
20 Burpees
30 Snatches (165/100#)
10 Burpees
Max Snatches (210/120#)*

*Snatches can be power, muscle, squat, or split

M:
40 burpees
30 Hang Snatch (45/35)
30 Burpee
30 Snatch (75/55)
20 Burpee
30 Snatch (105/75)
10 Burpee
Max Snatch (135/95)

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Class Notes:
Today’s Part A is a sneaky way of getting technique work, moving something heavy, and making sure you’re nice and warm for Part B. Think of Part B as the focus today and Part A is the warm-up piece to get you there.

Part B is a re-test of an Open workout and this is, by far, my favorite Open workout. These two movements are difficult by themselves and to put them together makes it even more challenging. 17 minutes goes much, much faster than you think.

Wednesday February 13th, 2019

Part A:
Back Squat
5 x 4 @ 90% of 5RM

Part B:
EMOM 10 mins
3 UB Thrusters – you choose the weight

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Class Notes:
I promised you last week that we’d go down to 5×4 this week, so here it is. The challenge (and there’s always a catch) is that you’re now going up in weight to a true 90%. This will be heavy and require mental and physical grinding through these sets. The warm-up protocol from last week applies – a couple reps EMOM or close to it up to about 80% and then a working set somewhere between 80-85% of 2-3 reps. The goal is to feel something heavy on your back and legs. You do not need to do 4’s all the way up to 90%!

Part B continues the thruster EMOMs we’ve been doing. I think they’re paying off. Last week humbled a whole lot of people but you accumulated a lot of great volume. This week you get to show off a little more with heavier weights since you’re only doing 3 reps EMOM. But, your legs will be purposefully pre-fatigued by the squats. So, have fun?

Tuesday February 12th, 2019

In teams of 4:

AMRAP 24
Accumulate for total reps:
Assault Bike Calories
Rope Climbs / Ring Rows
Double unders or Double Under Attempts
Toes to Bar / Knees to Elbow

*Must rotate to new station every 90 seconds

Score 1: Assault Bike Calories for Team
Score 2: Rope Climbs for Team
Score 3: Double Under for Team
Score 4: TTB for Team

M: Pick a scale that allows you to continue to move for the 90 seconds.

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Class Notes:
Today is LONG, LONG, LONG! The easiest way to get the best score today is, of course, to sandbag all the movements and rack up the reps on the jump rope. And if your goal is to win the leaderboard, go right ahead and do that!

But, 90 seconds is a fair amount of time to work on two other skills under a high degree of fatigue – rope climbs or ring rows and Toe to Bar. Pick the way to attack this workout that works best for your perceived weaknesses and training.

For me, I’d try and push the pace on the bike and rope climbs and recover on the double unders since those first two movements are my weaknesses.

Monday February 11th, 2019

With 3 minutes of work / 1 minute of rest, complete:

100 Wall Balls
25 Box Step Overs (24/20 – 50s/35s)
100/80 Cal Row
25 Box Step Overs (24/20 – 50s/35s)
100 Wall Balls

I/C: 20/14 – 10’
M: 14/10 – 10/9’; Box Step Overs (25s/15s – 24/20” OR no weight); 80/60 cal row

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Class Notes:
Today is an interesting twist on a straight through chipper style workout. Rather than just taking breaks when you need one, try and hang on for the 3 minute rounds and then really use the 1 minute breaks to recover your breath. Practice breathing deeply on the break to try and clear CO2 from your lungs and start each next round fresh.

Sunday February 10th, 2019

Open Gym
900am & 600pm

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Olympic Lifting Workshop with Rick
@ CrossFit Adaptation 10am

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Circuit Fit (6:00pm)
In teams of 3, sharing the work however necessary, complete for time:
3000m Row
30 Russian KBS
60 Burpee Box Jump Overs
90 TTB
60 Burpee Box Jump Overs
30 Russian KBS
3000m Row

Saturday February 9th, 2019

Partner Triplet
20-18-16-14-12-10-8-6-4-2
Push Press (155/105)
DL (155/105)
Strict Pull-ups

*Must break work evenly

C: 115/75
M: 95/65, Ring Rows

Time cap: 30 minutes

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Class Notes:
Like our partner workouts lately, the intention is for you to break work evenly. Muscular fatigue is going to be an issue here much sooner than aerobic capacity. I would suggest breaking into small sets early so late in the workout you and your partner aren’t staring at the barbell.

Friday February 8th, 2019

Part A:
In 10 minutes, build to heavy single Squat Snatch

Part B:
From Minute 11-16:
AMRAP Squat Snatches
@ 90% of today’s heavy single

Part C:
3 Sets of unbroken reps, NFT:
10 Hollow Rocks
10 V-Ups
10 Hollow Rocks
10 V-Ups

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Class Notes:
Part A is as simple as it sounds. From a slick barbell to a heavy squat snatch in 10 minutes. This is not a 1RM so don’t be bummed out if you don’t quite get there. Then (Part B) a 1 minute reset to take 10% of the load off and AMRAP squat snatch. Can you do 5 reps at your 90%? That’d be an EMOM protocol. Some of you might do even more. Have fun.

If you think Part C looks easy, you’re not doing it right. Work with a partner to watch your form and ensure movement integrity. These reps are for quality, not for time.

Thursday February 7th, 2019

Part A:
In 15 minutes:
Complete:
5 x complex
Rings complex:
3 Toes to Rings
3 Ring Muscle Ups
3 Ring Dips

OR:
Bar Complex:
3 Bar Muscle ups
5 C2B
3 Strict Pull-ups

C:
1 Bar Muscle Ups
3 C2B
1 Strict Pull-ups

M:
3 jumping pull-ups with :10 negative and :10 second hanging hold
OR
3 C2B
3 Dips
3 Ring Rows

Part B:
EMOM 15 mins
Min 1 – 5 Bench Press (185/125)
Min 2 – 50 Double Unders
Min 3 – 10 TTB

C: 135/85 bench, 30 Double Unders, 6-10 TTB
M: 95/55 bench, 50 single unders or :30 second double under practice, 6-10 straight leg raise

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Class Notes:
The bar muscle up cycle was a HUGE hit at the end of last year. So we’re revisiting it and adding in a ring muscle up protocol for those interested in improving their ring muscle up work. This is training, so it’s an opportunity to practice the movement. Don’t fret about stringing everything together, but try and work towards incremental improvements each week.

As always, there’s options for those working towards their first pull-up, C2B, and bar muscle up.

Part B is a fun combination of movements to put together. Having done this EMOM multiple times recently, I can tell you it’s much sneakier than you think. And yes, you have to share benches and change your own weight.