pic courtesy of VerticalJumping.com
followed by,
Compare to 20 Apr 2018
Time to see how honing technique over the past 9 weeks has worked for us. Trust in your technique and see what you can move!
| Suggested reps leading to 1RM: 5@50%, 4@60%, 3@70%, 2@75%, singles at 80-95% jumping either 5 or 10% depending on feel. Then old 1RM, then 5% above that. If successful, keep going up in 3-5% increments. We’ve hit some good work on pause deadlifts to stretngthen up one of the most common sticking points for folks and made us more secure coming from the ground. Try to push yourself to a go 1 rep, but do not sacrifice form to get a big weight. Be smart and keep your form on point! |
So, WOD starts with 30 DB Thrusters, then 15 T2B, then 20 Thrusters, then 10 T2B, then 10 Thrusters, and finishes with 5 T2B
Scaling Options:
DB weight -> as needed
T2B –K2E -> Hanging knee tucks
Increase weight ea set
Compare to 27 Apr
Time to see if the last few weeks of progression paid off! Look back on the weights you did on 27 Apr, and goal should be to go heavier than the weights you used that day.
Scaling Options:
Bar weight -> as needed
Ring Dips -> stationary dips -> box or bench dips
Video courtesy of CrossFit HQ. Quick demo on Hollow Rocks
Scaling Options:
Med ball -> as needed
Run -> 500M row
Hollow Rocks -> w/legs bent
Ab mat SU -> feet anchored
Increase weight ea set
Compare to 25 Apr
| Time to see if the last few weeks of progression paid off! Look back on the weights you did on 25 Apr, and goal should be to go heavier than the weights you used that day. |
Scaling Options:
HSPUs -> Pike Push Ups
Video courtesy of Norcal CrossFIt
BJ height -> as needed
C2B -> Chin Above ->Buddha Pull Ups
DON’T FORGET! Today’s event kicks off at 0600 and goes until 0900
We are sorry to see you go sir, but we know even greater things await. See you down the road. In your honor…
Only one partner working out at one time. Reps and row broke up however you need.
As Coach Sherri has been promoting, this is our going-away tribute to a man who has done SOOOOOOO much for this program, BG Leonard. Come out and do this for him. It can be done as a team of 2 or 4 (if all they have are 3 folks, we can go with that as well). Athletes can break up reps how ever they want. Row can be broken up however you want as well. Only one person working at a time. Best strategy, break the reps into chunks of 7, and keep switching every 7. Same with the row In a team of 4, switch every 200M, so it goes fast. If in a team of 2, switch every 200 or 400.
Scaling Options:
Bar weight -> as needed
Med ball -> as needed
Pull Ups -> Buddha Pull Ups
Box height -> as needed
KB weight -> as needed
Hand Rel -> Push Ups off bench
DB weight -> as needed
%’s based on 20 Apr 1RM
Last time going through this complex prior to going for a new 1RM on Snatch
Scaling Options:
HSPUs -> Pike Push Ups
video courtesy of Norcal CrossFit
BJ height -> as needed
BOBJ height -> as needed
Run -> 125M row
4 Min Rest, then…
4 Min Rest, then…
Score = Clean and Burpee variation reps
Scaling Options:
Bar weight -> as needed, but increase each AMRAP
Increase weight ea set
This will be our last time doing these prior to going for a new 1RM on Deadlifts. Goal is heavy doubles each set. Keep building up in weight.
Video courtesy of East Dallas CrossFit. Yes each Squat Clean Thruster starts at the ground.
Scaling Options:
Med ball -> as needed
Toe2Bar -> Hanging knee tucks
Bar Weight -> as needed
pic courtesy of Games.CrossFit.Com
Don’t forget, this Friday, we will be doing our Going-Away WOD for BG Leonard (centrer) starting at 0600 at the Combat PT Tent. Please see Coach Sherri to sign up your team. Come out and let’s send the General off the right way!
*Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
Borrowed this one from our good friends at CrossFit New England.
| Good lung burner. With the built-in rest, try to go hard on both pieces |
Scaling Options:
Run -> .7 mile on Assault Bike
Joint Strike CrossFit 