Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Pause Front Squat @ 24X1 + Front Squat

B. Every 2-minutes for 12 minutes (6 sets):
"Barski Snatch" High Hang Snatch x 3 reps

Use a medium load (around 60-70%). Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C. 21-15-9 rep rounds for time of:
Squat Snatch (95/65 lbs)
Chest to Bar Pull-Ups
Comments

Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%

Then...
Every 2-minutes for 2 sets of:
Back Squat x 10 reps @ 30X1

B. In pairs, with only one person working at a time, complete the following:
Run 400 Meters (together)
30 Hang to Overhead (115/85 lbs)
50 Box Jump-Overs (24″/20″)
30 Toes to Bar
Run 400 Meters (together)
30 Toes to Bar
50 Box Jump-Overs
30 Hang to Overhead
Run 400 Meters (together)
Comments

Today's Workout:
A. 5-4-3-2-1 reps for time:
Front Squat (185/135 lbs)
Push Jerk (185/135 lbs)

Rest 2:00

5-4-3-2-1 reps for time:
Front Squat (185/135 lbs)
Push Jerk (185/135 lbs)

B. In teams of 3:
10K Row

Athletes change every 250 Meters.
Comments


Today's Workout:
A. 10-8-6-4-2 Deadlifts

Load should be climbing.

B. For time:
1,000-meter Run (2-400s and 1-200)
25 Power Cleans (135/95 lbs)
25 Box Jump Overs (24/20")
25 Chest to Bar Pull-ups
50 Wall Balls (20/14 lbs)
25 Chest to Bar Pull-ups
25 Box Jump Overs (24/20")
25 Power Cleans (135/95 lbs)

C. 3 sets, not for time, of:
30 Hip Extensions
20 GHD Sit-ups or 40 Ab-mat Sit-ups
Comments

Today's Workout:
A. Bench Press 5-5-5-5-5

These 5 sets should be "working sets".

B. For time:
21 Thrusters (95/65 lbs)
21 Kettlebell Swings (70/53 lbs)
400 Meter Run
15 Thrusters
15 Kettlebell Swings
400 Meter Run
9 Thrusters
9 Kettlebell Swings
400 Meter Run

*Absolutely NO DROPPING the barbells.

C. 5 sets of:
Unbroken set of Muscle-ups or 5 Muscle-up Progressions
Comments

Today's Workout:
A. Every minute on the minute for 12-minutes:
Clean and Jerk x 1 rep at 75-85%

Use the same load for all 12 sets. Work on speed and consistency in each rep.

B. 5 rounds each for time, of:
10 Chest to Bar Pull-ups
25/20 Cals on the Rower
50 Double Unders
Rest 1-minute between rounds
Comments

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Power Snatch x 2 reps

Does not need to be tap and go, but you may not step away from the barbell.

B. 3 rounds for time:
500m Row
12 Burpees
21 Box Jumps (24/20")
Comments

Games Week Class Schedule

Monday, July 20th: NORMAL CLASS SCHEDULE
Tuesday, July 21st: NORMAL CLASS SCHEDULE
Wednesday, July 22nd: NORMAL CLASS SCHEDULE
Thursday, July 23rd: NORMAL CLASS SCHEDULE
Friday, July 24thCLOSED – Watch the CrossFit Games
Saturday, July 25thCLOSED - Watch the CrossFit Games
Sunday, July 26thCLOSED - Watch the CrossFit Games

Monday, July 27th: NORMAL CLASS SCHEDULE

Comments

“Severin”
50 Strict Pull-ups
100 Hand Release Push-ups
5K Run
Comments

Today's Workout:
A. Every 2-minutes for 10 minutes (5 sets):
10 unbroken Hang Power Cleans, climbing – you choose the weight

B. "2015 Masters - The Sandwich"
For time:
 80-Calorie Row
 40 Shoulder-to-Overhead (155/105 lb.)
 80 Deadlifts (155/105 lb.)
Comments
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