Today is the day I've been dreading even though I joke about it, my last day coaching until I get back from my adventure in another land. I will miss every one of you and will think of you all often. The memories you have all given me over these last 8 years will be carried with me and thought of every day until I return. Thank you all for your support and I can't wait to come back to the greatest CrossFit family in the world. Take care of yourselves CFGB!
The going away party is this Saturday from 1-8pm. We will have a bounce house for the kiddos, drinks and snacks for all. If you feel like bringing a snack please do! Just a note though this party is not a slam beers until you throw up on your shoes party so please be good!
Have an American Friday!
The going away party is this Saturday from 1-8pm. We will have a bounce house for the kiddos, drinks and snacks for all. If you feel like bringing a snack please do! Just a note though this party is not a slam beers until you throw up on your shoes party so please be good!
Have an American Friday!
1.) Every 2 minutes for 10 minutes 1 Snatch adding load each round working up to session 1RM
then
5 minute AMRAP
Snatch @ approx 90% of established 1RM
Note: Just lifting no expectations of reps
*2.) Every 3 minutes for 5 rounds 3 Snatch High Pulls establishing a session 3RM
then
3 Snatch High Pulls @ 95% of 3RM
2 x 3 Snatch High Pulls @ 90% of 3RM
*3.) Every 3 minutes for 5 rounds 3 Snatch High Pulls from High Hang establishing a session 3RM
then
3 Snatch High Pulls from High @ 95% of 3RM
2 x 3 Snatch Pulls from High Hang @ 90% of 3RM
1.) Unbreakable
20 minute cap
10 Unbroken Double Unders
Run 400m
20 Unbroken Double Unders
Run 400m
30 Unbroken Double Unders
Run 400m
40 Unbroken Double Unders
Run 400m
50 Unbroken Double Unders
Run 400m
Note: Scale the double unders to 5/10/15/20/25 or 2/4/6/8/10 or unbroken singles if your double unders are not yet up to par.
*2.) 3 rounds
5 Back Squat 335/235lb (approx 80%)
20 cal Assault Bike
*3.) 10 minute EMOM
1 Clean
1 Rope Climb
note: You pick the weight for the clean, intention is to be heavy.
*4.) 4 Rounds
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise
then
5 minute AMRAP
Snatch @ approx 90% of established 1RM
Note: Just lifting no expectations of reps
*2.) Every 3 minutes for 5 rounds 3 Snatch High Pulls establishing a session 3RM
then
3 Snatch High Pulls @ 95% of 3RM
2 x 3 Snatch High Pulls @ 90% of 3RM
*3.) Every 3 minutes for 5 rounds 3 Snatch High Pulls from High Hang establishing a session 3RM
then
3 Snatch High Pulls from High @ 95% of 3RM
2 x 3 Snatch Pulls from High Hang @ 90% of 3RM
1.) Unbreakable
20 minute cap
10 Unbroken Double Unders
Run 400m
20 Unbroken Double Unders
Run 400m
30 Unbroken Double Unders
Run 400m
40 Unbroken Double Unders
Run 400m
50 Unbroken Double Unders
Run 400m
Note: Scale the double unders to 5/10/15/20/25 or 2/4/6/8/10 or unbroken singles if your double unders are not yet up to par.
*2.) 3 rounds
5 Back Squat 335/235lb (approx 80%)
20 cal Assault Bike
*3.) 10 minute EMOM
1 Clean
1 Rope Climb
note: You pick the weight for the clean, intention is to be heavy.
*4.) 4 Rounds
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise
Laura VanderKelen 447d
You will be missed by V Force, Grant. Pauly and I will be praying for your deployment to be safe and productive. Love, The VanderKelens. ❤️
Bradley Boockmeier447d
I probably won’t finish these unbroken double unders until after you get back