127 Clyde Avenue
Donovan's Business Park,
snatch grip deadlift: 3-3-3-3-3
Reset at the floor if you wish. No dropping.
7 rounds for time:
5 bar-facing burpees
7 thrusters (65/95)
hang snatch: find your max
HANG SNATCH DEMO
225# HANG SNATCH
10 minute AMRAP:
5 power snatch (80/115)
10 box jump overs (20/24)
POWER SNATCH DEMO
For max reps:
Tabata Russian medicine ball twists (14/20)
A Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals. Post total number of medicine ball twists for score.
clean: find your max
AJA BARTO 385# CLEAN
3 rounds for time:
50 walking lunges
35 kettlebell swings (35/53)
“A partner and a plate”
100 ground to overhead with plate (25/45)
90 squats with plate
80 partner plate sit-ups
70 burpee plate jumps
60 push press with plate
500m run with plate
40 walking lunges with plate overhead
30 push-ups with hands on plate
2:00 plank with plate on your back
1:00 static hang with plate
Divide all work evenly and only one person works at a time except for the run. Do the 500m run together, switching the plate back and forth as often as you’d like.
back squat: 2 reps every 90 seconds
Start the back squats @ 60% of your 1RM and increase the weight by 5# (female) or 10# (male) every 90 seconds to failure. Post final successful 2-rep load for score. The workout ends once you’ve failed twice at your final weight.
WATCH BEN SMITH'S FIRST SET OF 2. GET DEEP!
3 rounds for max calories/reps:
90 seconds of calorie rowing
90 seconds rest
90 seconds of shoulder to overhead (80/115)
Three 6-minute rounds for a total of 18 minutes.
Post total number of calories rowed, total number of shoulder to overhead completed and total of the two for score.
floor press: find your 3-rep max
5 rounds for time:
21 deadlift (135/185)
hang squat clean and split jerk: find your max
The hang squat clean is just below the knee.
10 clean & jerk (105/155)
20 GHD sit-ups
30 ring dips
40 box jumps (20/24)
50 wall balls (14/20)
GHD SIT-UP WITH CHRIS SPEALLER
overhead squat: 5-5-3-3-1-1
SPENCER HENDEL'S 160kg (352lb) OHS
12 minute AMRAP:
2 strict pull-ups
4 strict pull-ups
6 strict pull-ups
Continue to the round of 8-8, 10-10, 12-12, etc.
Great workshop on the shoulder today. Be sure and use those exercises Doug showed you before every workout to prep the shoulders and keep them healthy!
“Flight Simulator” courtesy of OPT
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:
All sets must be unbroken before you can move on to the next set.
The rope must come to a stop between each set.
This is a great opportunity to practice those pesky double unders! Depending on your skill, choose an option below that’s doable for you!
For those who don’t have double unders yet: 1 double under = 2 single unders
MOLLY METZ'S 1434 UNBROKEN DOUBLE UNDERS IN 10 MINUTES!
Quadruple Tabata My Barbell (35/45)
hang power clean
This workout consists of four back-to-back 8-intreval Tabatas with an empty barbell. The bar cannot go back to the floor or a rack. It must remain with you for the entire 32 intervals. Take the lowest number of reps in any of the intervals for each movement and add them together for score.
Don't forget the workshop tomorrow at 3pm. Here's to healthy shoulders!
Partner “Big Jackie”
150 thrusters (45)
Only one person works at a time and all work must be divided evenly.
TEAM JACKIE (2013 REGIONALS)
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