Snowflake

Thursday Dec 14 2017


CrossFit Green Bay and Aurora BayCare Sports Medicine 2018 Ice Bowl is less than 2 months away. Two days of action with $10,000 cash being handed out to the podium winners in all divisions including a $500 Aurora BayCare Cash prize that every registrant is eligible to win! Day 1 will bring us the individual competition with three divisions including Rx, Intermediate and Scaled. Day 2 is the Ice Bowl's first team competition since we've started. Teams will consist of 2 males and 2 females. Get yourself or your team or both signed up before the spots are filled as you don't want to miss this one!
Have a great Thursday. 
1.) 5 Front Squat @ approx 70% every 2 minutes for 8 minutes
2.) Snowflake
8 minute AMRAP 
25 Double Unders
5 Hang Power Clean 225/155lb
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more that 3 minutes between sets
*4.) 5 rounds 
15/12 Assault Bike 
20m Dumbbell Overhead Walking Lunge 50/30
Note: 10m left arm/10m right arm
*5.) 15 minute AMRAP 
15 Back Extensions 
12 Dumbbell Bent Over Row, heavy
15 Wall Squats (facing the wall)
*6.) Accumulate 3 minutes of Parallette L-Sit
Note: scale using rings or parallel bars in l-sit or knees above 90 degrees
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Whiteboard
6+2 pc@125#
135 FS. 80 pp
✅✅
3 even, 175#
6+4 HPC @105
🐧 taps. Couldn't get that last HPC dammit. FS @95#
8+ 5 DU unbroken PC
160 FS/105 push press/assbike +lunge
6 + 10 du (30 sec cap on these) 75#
75# FS
6+10 DU 105#
105# FS
235# FS
3 (1@155,2@135)
FS #185 500 Row X3
4 + 2 DU @ 115#
FS 105#
4 + 3 HPC @ 155#
FS 175#. Currently 💯 not very good at HPC
Front squats 155. Why is the first clean the hardest? 😑
5 rds @ 135#
1 DU every 5. Got to start somewhere. 135# FS
4 + 3 HPC @ 105#
110# FS; 145# C&J PR!!!!
10 rounds at the buzzer
155 cleans, unbroken. 185 FS
7+25 dubs 115#
115# FS
6 + 2 cleans - 145
FS 155. PP 105. OHL, Ass Cals. HSPUs.
105# hpc. FS 115#.
6224m Row
Tomorrow's extra credit EMOM 30 200m row
6 rds + 12 du's, 155# cleans
185# FS
7+1 hpc (115#)
7 (75#, singles)
5 + 7du (105#)
FS at 110#
6 rounds at 115#
FS 145#, lots of gymnastic work
165# PC 3+10 du
FS 225# and some EC with D
4 rounds + 3 cleans (205#) All singles
FIVE x 5 front squats @ 240# belted / EMOM10 from Monday - odd minutes: 5 OHS @ 185, even minutes: 10 C2B (15 would have been too many).
165 FS. 105 PP. Ass bike/lunge. 100 BF C2B.
4 and 2 cleans at 155
155 front squat
3rds + 20 DUs @ 165#
5+1 #125 worked on rebounding
FS #130
3 + 3 cleans (singles for daaaayz)
160 FS
5R + 5&18 HR-SU**
**Scl'd @#85 & 50 HR-SU. FS: #75. 🔥Yoga - 75 min.
5 + 3 Cleans @ 155#
4 rds + 1 HPC
225# FS
4+3 cleans
235 front squats
I kept moving. 75#HPC, bike
FS ^70#