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Monday Nov 19 2018


We've finished up with our last strength cycle and saw a lot of athletes hitting new personal records on their Snatch, Clean & Jerk, and squats!

We start a new strength cycle today, as well as training that is designed to get us ready for The Ice Bowl and the 2019 CrossFit Open. 
If you haven't seen, The Ice Bowl registration is live! Get yourself and your team signed up to have the most fun ever!
1.) Every 2 minutes for 6 Rounds
4 Clean & Jerk (Singles)@ 60% 1RM
2.) 10 Minute AMRAP
10 Toes To Bar
10 Kettlebell Swing 70/53
1 Rope Climb
*3.) 5-4-3-2-1-1-1
Weighted Pullups - Hold DB between feet
*4.) For Time:
21-15-9
Assault Bike Cals
Slam Ball 40/30lb
*5.) 8x1 Snatch Balance @ 80% of 1RM Snatch

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95# c& j.
3 + 5 t2b
Russian swing but rx and worked on j hook for rope climbs. Clean and jerk at 75#, snatch balance done at 45#, and dB slam and assault bike done
C&J 65#
5 rds + 3 T2B (rds 3-5 went up to 45# kb)
25 easy mins on the bike!
7 t2b in round 5
C&j 75#
195# Cleans
Turns out you CAN strain a hammy doing yoga. #wheelchairmebro
6 rounds 185 c&j ec row slam ball
7+6kbs; 155hang power c&j
21.15.9 AB/slam ball 5.4.3.2.1 strict pull-up bested
6rds (10 TTB + 53# KB + 4 burpees)
No rope, and 53# KB is heaviest they have 135# CJ
c&j 135# 21-15-9 ass bike/ball slams
35# KB. Power CJ @ 85#.
4 + 10 TTB; used 40&45# KB
C&J @ 85#
6+10 kbs
C/J: 155
4 + 10 kb swings
C&J @ 145#
4 + 10 t2b. 53# kb
145# power clean and push jerk
C&J 165lbs
135 c&j 6+18
Snatch balance 8x1 @ 160 3x1 @180
Mods (due to sore shoulder): toes to J-cup, 26# kb, 10 ring rows /// 70# c&j
4 + 5 kbs Rx
CJ at 85#
5+2 KB swings rx
Power c&j @ 100#
5 rounds
Deadlifts (wrist probs) 7 reps @175#/round, ass bike and slam ball, weighted pull-ups with 15# DB, Bulgarian split squats
95# C&J + Snatch Balance HC
5 + 10 KBS **
45# KB (Shoulder). 105# c&j. 21-15-9 bike/ball w The Hoffinator. 💪🏻 FS/BS Complex 3/6 @ 145#.
5 + 0 kbs (1.5 pood)
165#
4 + 5 kb swings. Kb 45#. C&j 85#
7 rounds + 7 T2B
185# C&J / *4.) complete in 4:54 / *3.) complete (strict pull-up with a 50# dumbbell was the heaviest that I got. Could have gone heavier, but I ran out of time.)
4 +4 kbs#40, rope climb to half
C&J #85
5 rds - finished RC after buzzer (53# KB)
115 CJ
4 rnds + 1 T2B
95# cj
115# c&j. 135# snatch bal. weighted PUS (10#)
Monday morning Yoga!!
5 rounds + 10 ghds. did the mini ropes and ghds to aid shoulders
2x7 BS 155# then 15 in the third set. EC 3 with 15# dumbbell. EC4 done. Some additional ab related work.
5 + 9 t2b
135# c&j
5 + 10 KB
165#