In teams of three, complete 3 rounds for time of:
Row 1000 Meters
60 Power Cleans (95/65 lbs)
45 Box Jumps
*Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.
Olympic lifts are very technical lifts. To improve, see Shaun about upcoming olympic lifting events or attend olympic lifting classes most Saturday mornings at 10am.
A. Snatch skill work
B. EMOTM x 10 min:
1 high hang snatch + 1 below knee snatch
*can be power or full
*add weight EOM. Goal is to go heavier than Tues.Jan5.
The 6:45pm class works on handstand pushups in the open workout 15.4; the left picture is scaled and the right is standard, Rx. The 2016 CrossFit Open and HCF’s Friday Night Throwdowns begin February 25; join the throwdown and Get registered today!
15.4: Complete as many reps as possible in 8 minutes of:
3 handstand push-ups *Scaled: utilize downdog pushup/ box/ 1-2 abmat as needed
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
21 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean Rx: 185 lb./ scaled: 115#
Women clean Rx: 125 lb./ scaled: 75#
All ladies in the 4:15pm class completing today’s reverse crunch Tabata!
A. Pullups: Strict/ Kip swing/ Kipping pullup
Kipping pullup skill: 1 & 2.
B. Tabata Reverse Crunch- 20 on x 10 off x 8 rounds: score H/L/Total
A. EOMOTM: Back Squat 10-8-6-4-2 reps.
% based off 3rm from last training cycle:
10@40-50%, 8@50-60%, 6@60-70%, 4@70-80%, 2@80-90%.
B. Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead (KB or DB-Alt arms.)
6 Dumbbell Ground to Overhead
9 Dumbbell Ground to Overhead
12 Dumbbell Ground to Overhead
Saturday Jan. 16.
8-10a: Open Gym.
9a: CF Kids
10a: CF Light
10a: Olympic Lifting
11a: Team WOD.
Noon: Nutrition Challenge Info Meeting.
Sunday Jan. 17.
Gym Closed- REST DAY!