Sunday Funday
The girls! running clock. get after it
Grace, Helen, Karen
Split the work however you want, start the entire workout with an 800m partner run straight into
Grace 30 Clean and Jerks for time
-then-
Double reps Helen
400 meter Run (Run together)
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
Then Karen
150 wall balls
6am- Run 6 miles, all paces welcome, we can lessen the distance for newer runners
Please pick one of the workouts.. don’t do the 6 mile run then try to do 2 more workouts. Over trainning is just as bad as under training.
8am Endurance- Famous Train Harder Triathlon
1500M row
1 Mile Run
1 Bike Tabata
1000m Row
800m Run
1 Bike Tabata
500M row
400m Run
1 Bike tabata
*********** Write your bike cals down after every round! You get to take a second off your time for every cal you get on the bike!
9am MOBILITY !!!!!!!!!!!!!!!!!
10am Partner Chipper
35 Minute Time Cap-
Hero Wod Chipper day. Partners… Split work however you want
“Randy”
75 Snatches for time
Straight into
“Hotshots 19”
6 Rounds
30 Airsquats
19 power cleans 135/95
7 Strictpull ups
4oo M run.. run together
Straight into Laredo
6 Rounds for time
24 Air squats
24 Push Ups
24 walking lunges
400M run (both run)
2 strengths today and a short conditioning piece.
Warm up on the bike or rower for 5 minutes and meet at the front of the room. The warm up emom will be a little different today
WIth a PVC pipe. We will be explaining each movement before we start. We will also explain how to properly unrack the bar from the rig and drop into your snatch balance
0-2 Minutes- 12 Power snatch from the shin
2-4 Minutes 12 Snatch balance with a pvc
4-6 Minutes 12 full snatches
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Scroll for scaling options.
Post loads to comments.
Compare to 150120.
Related:
• CrossFit WOD 180329 Tips With Adrian Bozman
• The Power Snatch
• The Snatch Balance
• The Snatch
Scaling
This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
Strength 2
Back Squats
Build to an extremely heavy set of 3
3,3,3,3,3,3
5 Sets, gradually build weight up
Conditioning-
10 Minute Amrap
200 M Run
5 Burpees
10 Goblet squat 70/55
Hero Wod Today, No strength.
Warm up
practice 2 rounds of 50m empty barbell, single arm farmer carries
Practice and pick your scaling for toes to bar-
we will be time capping this one.
Tama
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
Scroll for scaling options.
Post time to comments.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.
Related:
• CrossFit WOD 180328 Tips With Adrian Bozman
Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.
Intermediate Option
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.
Beginner Option
For time:
400-meter single-arm barbell farmers carry, 35/22 lb.
31 sit-ups
31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
31 sit-ups
31 knee push-ups
31 hang power cleans, 55/35 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
Warm Up
3 Rounds
10 cal row
10 Pull ups
10 Push Ups
Grab an empty bar for an EMOM
0-2 Minutes 8 Clean grip power position high pulls
2-4 Minutes 8 Power position power cleans
4-6 Minutes 8 hang position power cleans
6-8 Minutes 6 Hang position squat cleans
On a running clock you have 15 minutes to find your 3 rep max hand position clean (squat or power)
Wod For time:
100 wall-ball shots- USE A HEAVIER WALL BALL THAN NORMAL. there are 50 pound slam balls that can be used as wall balls
Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target
Scroll for scaling options.
Post time to comments.
Compare to 150828.
Related:
• CrossFit WOD 180327 Tips With Rory McKernan
• The Wall Ball
Scaling
This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.
Intermediate Option
For time:
100 wall-ball shots
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Beginner Option
For time:
75 wall-ball shots
Men: 10-lb. ball
Women: 6-lb. ball