M9

Thursday Nov 15 2018


“Life is either a daring adventure or nothing at all.”  -Helen Keller
CrossFit Kids begins Nov 25th, contact Justin to get your kids signed up. Get those kids off the couch and in the gym this winter!

Have a terrific Thursday!
1.) Every 2 minutes for 20 minutes 1 Clean & Jerk @ approx 80%
Note: Either work up to 80% adding load each round or work up to 80% prior and do each rep @ 80%
*2.) Every 1:30 for 10 Rounds 1 Snatch @ approx 80%
Note: Either work up to 80% adding load each round or work up to 80% prior and do each rep @ 80%
1.) M9
3 Rounds 
17 Chest to Bar Pull-ups 
15 Overhead Squat 115/85lb
*2.) 7 minutes to establish 1RM Strict Press
Then every 2 minutes for 5 rounds
10 Strict Press @ 50% of established 1RM
*3.) 2 minute AMRAP Hand Release Push-ups 
Rest 2 minutes
1:30 AMRAP Hand Release Push-ups 
Rest 1:30
1 Minute AMRAP Hand Release Push-ups 
Rest 1 minute
30 second AMRAP Hand Release Push-ups 
Note: Rest only in Plank position
*4.) 5 round 
50m Single Arm Kettlebell Overhead Walk (R) 1.5/1 pood
50m Single Arm Kettlebell Overhead Walk (L) 1.5/1 pood
30 second Handstand Hold 
Note: Use wall if needed for Handstand Hold 
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
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Reg pu’s bc my bar at home kinda sucks for c2b. ^100# snatches
A lot of the extra credit
85# c&j worked mostly on form. 9:47 45# OHS
145 cl&j
6:51. 65# and reg pu
Clean & jerk 100#
Subbed OH squats with 275DL
Strict press 185#
185# Cleans
55#OHS. power CJ 95/105/115(8). Mods to keep knees happy.
C&Js@ 95#. Super scaled WOD
Shoulder probs :( Ring rows & FS
C/J: 205
7:32. Empty bar OHS
185 power clean and push jerk
C&J 230lbs
9:06 55#, purple band
95# c&j
CJ at 105# (2 Rds at 115# because I suck at bar math).
C&J 140#, GHD tabata, strict press up to 100#, hand release push-up AMRAP
C&J 125#.
205# C&J
C2B: 17, 10-7, 7-5-5 / UB OHS / C&J: 5 @ 235#, 5 @ 240# / 21-15-9 SDLHP & Assault bike from yesterday's EC complete in 4:44 / 21-15-9 power snatch @ 75# and 24" box overs from Monday's EC complete in 4:56 / *5.) GHD Tabata complete
5:32 #70 ohs,c2b with purple band
C&j #100
12:30ish 1.5 rnds C2B, 1.5 rnds pull ups
CJ 125#
7:53 95#
150# c&j
***Scl'd w/: SA RR & SA KB OHS @#12. Cln&Jk: SA KB SqCln&PJ: #30}×9/#32}×1. Post: Tabata GHSU (78/9)
C&J at 145#
185# cleans
Strict pull-ups, DL (275#)