(Pic from CrossFit.com)
1) 5X2 Hang Snatch ) – heavy but clean, rest 60 sec.
2) 5X2 Hang Cleans + 1 Split Jerk – heavy but clean, rest 60 sec.
*The Back Squats are based off of YOUR THREE REP MAX –
1) Back Squat: every minute on the minute for 7 minutes – 2 reps @ 90%
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
-rest 1 minute-
50 KB Snatches 32/24kg
Notes: KB Snatches are total reps of both arms and may apportioned in any manner.
4 rounds for time
20 wallballs 20/16
20 box jumps 24/20
10 Chest to bar pulls ups kipping
(pic from CrossFit.com)
Three rounds for time of:
135/95 pound Hang power clean, 15 reps
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders
Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.
Part 1: Thruster technique and warm-up
10-8-6-4-2 Thrusters 135\95
10-20-30-40-50 Double unders
10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
Notes: Percentage should be by feel. All reps should feel relatively heavy, but fast. DO NOT work to a 1RM. You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
1) 15X1 Deadlifts @ 80-85% – rest 30 sec.
2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes
Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly ().
7 rounds for total working time of:
5 Hang Snatches (full squat) @ 155/105#
Murph (time cap 50 mins) 20lb weighed vest optional for RX only
1.6km run B= 800 C=400
100 pull ups B=50 C=50 mod
200 push ups B= 100 C= 50 mod
300 Squats B=150 C= 75
1.6km run B=800m C=400m
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
Push Press 2-2-2-2-2-2-2 reps.
10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.
1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
1c) 4 X 15 Good mornings – medium/heavy, rest 45 sec.
Notes: If you can perform more than 15 Strict HSPU or Pullups – using 2012 Regionals standard for HSPU – then add a weight vest.
2 rounds for time
50 mountain climbers (per leg)
40 Toes to bar
30 Squats 135/95
20 KB swings 28/24