Mid-Hang Clean and Power Jerk
Every 90 seconds for 10 reps:
Clean Deadlift + Mid-Hang Clean + Power Jerk
Start at about 50% and work up across the reps as appropriate.
Post loads to comments.
Exposure 4 of 8
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3 Rounds for Time:
15 Thrusters 95/65
5 Bar Muscle-Ups
The Thrusters should be medium-light today and unbroken on the fast end. Sub Jumping Bar Muscle-Ups or 2x (10) Pull-Ups as needed.
Post time and Rx to comments.
Click above to see a special video message from OUTWOD’s organizer. Thanks to all who participated in solidarity with the Orlando vitctims and the LGBT community as a whole. If you couldn’t make it, you can still donate here.
- Today’s 11:00am Active Recovery class with Coach Fox is cancelled.
- Wanna play Spikeball? Go to the event page and sign up for our first-ever Spikeball tournament!
CFSBK at the Crow Hill Open 2016
Coaches McDowell, Coach Chris Fox, and Alex B. competed in the Crow Hill Open 2016 at nearby CrossFit Crow Hill yesterday. We’ll have their results up soon! Today, Coaches Jess Fox, JB, KHarpz, and Amanda Mc will be competing, too! Go here for the full schedule. Stop in and cheer them on. Good luck CFSBK TFBAs!
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Yesterday’s Whiteboard: Front Squat | OUTWOD
The Case for Eating Butter Just Got Stronger Time
Aleksey Torokhity: 540lbs Power Jerk YouTube
AG
WU
5 Box Shoot Through
10 Shoulder Taps with 3 second hold
15 Squat Press Outs
EMOM 10 Min
5 Pullup Negatives
:30 Handstand Hold
WOD
15 min AMRAP
Run 270
15 Burpees Box Jump Overs
10 Pullups
9AM with the Foxes.
First day going overhead since I hurt my shoulder-
Cleans @ 75# and push presses at 22#.
Heavily scaled WOD in 3:19- dumbbell thrusters @20#
and 10 ring rows.
Felt great all around- big thank you to the Chris and Jess for the scaling help.
12 p.m. w/McDowell & Noah.
C&J complex: up to 165#. Last one at 165 was my best, which was a good feeling.
Metcon: 9:27, sub 2x pull-ups. 15, 8-7, 8-7 on the thrusters. Pull-ups were the limiters, but Noah pushed me to keep kipping rather than swapping to chins (thanks Noah).
Congrats/good luck to the crew at Crow Hill!
Yesterday- Open Gym.
3RNFT
20 x DU
5 x C2B (singles)
1 x rope climb
Rack jerk
93 x 3, 83 x 3 x 8
Front foot not forward enough. Landing forward.
Snatch pull, snatch, snatch, OHS
63 x 5
Hips were reeeeallly tight.
12 min AMRAP with Noah, Mo, Val and Tyler.
Run 270m
15 x burpee box jump overs
10 x pull-ups
Got 2 rounds and 2 x pull-ups.
I surprisingly kinda liked the BBJO's!
Lungs are bad right now- had to take a rest day today because of that. My many years of smoking a pack a day, coming back to haunt me :/
Big congrats to KHarpz and JB- you ladies are an inspiration to watch, and good luck to Lady Fox and Amanda- sorry I couldn't stay!
Congratulations to Jess Fox for taking second best female masters lifter, and Katie Harper for taking third best overall female lifter. We have your trophies and medals here at Crow Hill!
Thank you @coach robin! Will be in to get these sometime tomorrow
Great crew today in AG! Sasha, Melody and Allie B killing it.
I really enjoy handstand and negative pull up work, while still rehabing my hip/low back, I'll take all the upper extremity work I can.
Finished 3 rounds plus the run in 15:21 (15 min AMRAP)
270 m run
15 burpee (step up and over) on 20" box
10 pull ups
And WORM too!!!! 🙂
Efficient open gym session
Some barbell drills then went right into today's programming
Clean DL + Hang Clean + Jerk every :90 for 10 rounds
63, 73, 83, 93, 103, 113, 118, 123, 128, 133 – stood up and bailed backwards
3 Rounds
15 thrusters @65# – unbroken, taxing, had to take 8-10 breaths before MU attempts
5 jumping bar MUs – 3 failed attempts with 20" box so grabbed a green plate, 21" went well
8:36? Then 3 bar MUs w 20" box — I should have warmed these up before the workout
Great job to all the lifters today!
Snatch
279
Back Squat
374x5x3
4RFT
12 DL (215#)
12 Burpees
12 KBS (34kg)
12 WB
18:03
then….
SPIKEBALL
Also congratulations to all the lifters this weekend! I only got to see a few lifts yesterday, but from what I saw and heard, you all represented SBK well. I'm excited about how weightlifting is growing at SBK. Coach Ro seemed to be in his element at the meet and our lifters looked sharp! Really impressive results and great attitudes. I'm very happy and proud to be able to lift with you guys.