A1: Pronated Ring Row 4×12; r/r-10s
A2: Goblet Squat 4×15; r/r-2:30
B: Accumulate 300s in FLR
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Death by 30 meters
Yesterday was a Grinder! Way to put some WORK in and conquer that beast. The effort by all was inspiring and most definitely BOLT! Hut left evidence of his effort….beautiful sweat angel
Begin with 1 Lap around the building
50 Sandbag/MB C&J
100 Sit ups
100 Jumping Lunges
50 Burpees
*at every 3 min interval stop where you are, complete 1 Lap, and pick up where you left off
1 Lap = about 220 meters
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“It is curious that physical courage should be so common in the world and moral courage so rare.”
-Mark Twain
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Don’t forget to train your spiritual, moral/ethical, psychological and emotional self.
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Increase the load on each of the 15 sets
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Mornin Crew prepping with the Burgener Warmup
10 min AMRAP
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30 double unders
15 power snatch 75/55
Double Under Skill Work
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Power Snatch Review & proper ROM
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5 sets of the following
1 min jump rope singles
30s Push Ups
1 min Sit up-to-Stand w/MB
30s Burpees
1 min rest
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Open Post for more info
The 2011 CrossFit Open is here! Check it out at http://games.crossfit.com/
For the next 6 weeks I will be programming the CrossFit Open workout of the week on Friday (provided we have all the necessary equipment). For those that are interested in competing in the official competition please contact me asap so we can work the details. I know many of you are new to CrossFit may not be ready to join the competition, but taking on the CrossFit Open WODs and following along on the games website will be a great introduction to the worldwide CrossFit community. Not only will completing the Open WODs give you an appreciation for the top performers, but doing so should motivate you immensely…..you are following the same fitness methodology as the fittest people on the planet! Admire these freak athletes, but realize that can be YOU!
Hang Power Snatch from CrossFit BOLT on Vimeo.
The only difference in the hang power snatch and the power snatch is the start position. In the power snatch you begin the lift from the ground, not from the hang.
Thruster
3-3-2-2-1-1
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Against a 7 min running clock
Row 1000m
Max Rep Overhead Squat 115/75
The Gold Standard for the overhead squat – 15 reps @ bodyweight
It’s…it’s…just beautiful!!! Crowds from a far will travel to
See this inspiring sign from the crossfit gods!
He he!
Yesterday, I wanted to die in the middle of
The workout. That means it was a good one!
Thanks matt!