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Time for a chipper. Run through this in order, completing each task before starting the next. Scale bar muscle ups to 10 pull-ups and 10 box or parallette dips (not rings). To scale push-ups, use a band “backpack” or elevate yourself on a box or bench. For time: 800m run 10 bar muscle ups 20...
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Strength is 1 hang snatch + 2 OHS. Start from the hang position (between hips and knees) and pull under into a squat snatch. Stand up and then complete two more overhead squats. If you’re struggling to land in the bottom of a squat, do a hang power snatch and do 3 OHS. For conditioning,...
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For strength, do two full cleans (squat) first, then a jerk. Find the heaviest weight you can do for that complex. Then for the metcon, load the bar with 70% of the weight from strength. You’ll do an ascending ladder AMRAP of clean and jerks and double unders. The clean and jerks for this part...
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Use the beginning of class to work on your gymnastics – challenge yourself to do harder progressions than you would in a workout. If you’ve never been upside down on a wall, try to kick up! And don’t forget, today is the Paleo Potluck at Coach Kate’s place. See you there! Alternating EMOM for 12...
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Today you’ll work in teams of 4 (or 3 if odd numbers). Working with two bars at most, take exactly 15 minutes to find a 1RM snatch for the day. This may be power or squat. Your score is the TOTAL pounds snatched as a team. Take a few minutes to get your running shoes...
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Go for a heavy single or a new 1RM deadlift depending on how you’re feeling. Take your time warming up at light sets of 5 and work your way through sets of 3, 2, and singles. Since we’ll want a good amount of time to deadlift, the metcon is easy to setup and efficient –...
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Hey guys, if you need the info for barbells for boobs, check it out here https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/save-the-date-barbells-for-boobs/ We’re getting tee shirts to commemorate the event, and the tee shirts will be available via pre-order only. 4 Ways to be involved for the fundraising event and WOD WOD Only – no cost, just come in and be part...
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Today is a hero workout: “Hammer” It consists of 5 rounds with rest between each. To scale, you may do 3 or 4 rounds total, or cut the number of pull-ups. Keep the barbell reps the same, but scale the weight if needed. U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA,...
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First is 3 sets of 5 heavy back squats (go up in weight each time). Then a metcon of handstand push-ups, KB snatches, and toes to bar, use V-ups to scale for T2B. For the KB snatches, start with the KB about knee height, snap it up with your hip and pull your elbow high...
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For strength, take the bar out of the rack in a back-rack and do 5 behind-the-neck push presses in a wide (snatch) grip. On the fifth one, keep the bar up and do 1 overhead squat. Find the heaviest weight you can do for this complex. For conditioning we’ll be doing interval sprints of rowing...
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