“The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth.”
P1. Snatch push press 3 rounds x 3 reps. working positioning and moderate weight each round.
*Get comfortable with bringing the bar back down to the back rack position with a bent hip and knee.
P2. Snatch- Burg warmup + sn. skill transfers
12 min clock: working up to a heavy single: 1 snatch pull + 1 hang snatch (anywhere above knee)
Hanging onto bar throughout both movements
Can be power snatch if mobility/positioning can’t get into full squat.
Skill: rope climb/rope lower progressions.
WOD: Teams of 4:
1 min at each station accumulating max reps at each:
5 rounds total, 20 min clock:
station 1: rope climb/rope lower
station 2: box jump (20,24”)
station 3: wallball (14-9′, 20-10′)
station 4: rest
“Challenges are what make life interesting and overcoming them is what makes life meaningful.”
P1. Death by kipping pull-ups.
Min 1: 1 pullup, Min 2: 2 Pullups… continuing until you cannot complete the reps in the min.
If you fail begin back at 1 rep and continue up the ladder.
15 min cap.
P2. Back Squat 5 rounds x 3 reps. Increasing each round to a 3 rep max.
*Click here to see your old 3rm
*Post weights for each working set and final heaviest set of 3.
P1. EMOTM x 8 min: 5 strict pull-ups with least assistance possible.
*goal is to complete reps in 30 sec or less and rest 30 sec.
P2. Back Squat 5×5. Increasing each round to a 5 rep max.
*goal is to beat your 5 rep from 3 weeks ago.
*Post weights for each working set and final heaviest set of 5.
To promote exercise and the 2014 Olympics, Olympic Changes installed a very special ticket machine at the Moscow subway station. Instead of accepting money as payment, the high-tech ticket machine only accepted exercise. Riders could receive a free ticket by standing in front of the machine’s camera, and performing 30 squats or lunges. Read more here!
Complete as many rounds as possible in 3 minutes:
3 Power Clean 105,155#
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.
This Sunday (11/24) is November’s Bring a Friend Community WOD!
Free CrossFit Kids WOD kicks off at 2pm with an Adult WOD to follow at 2:30pm
6:15pm getting heavy on push jerks!
P1. Push jerk 5 rounds x 3 reps (increasing each round to a heavy set of 3)
P2. High hang clean progressions: burg warmup + skill transfers
10 min clock: increase to a heavy single high hang (pockets) full clean