Clean and Jerk
Every 90 seconds for 10 reps:
Clean Deadlift to the Mid-Hang + Mid-Hang Clean + Jerk
Work up to a medium-heavy load for the day.
Post loads to comments.
Exposure 2 of 8
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10 Rounds for Time:
3 Power Snatches 135/95
3 Handstand Push-Ups
The barbell should be medium-heavy for you and unbroken on the fast end, as should your pressing option. Scale range of motion to 1-2 AbMats on the Handstand Push-Ups, or sub Box Piked Handstand Push-Ups or Heavy-ish Dumbbell Push Presses as needed.
Post time and Rx to comments.
Kate T. and Allie B. at yesterday’s Hail to the Team event at Crossfit Queens. Congrats to all who competed!
Today: Active Life Bulletproof Assessment Workshop at CFSBK
Where: 608 Degraw
When: Today from 2-7pm. A 20 minute snack break will be included.
Who: Hosted by Coach KHarpZ and other members of the Active Life staff
What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.
Come ready to train! This is a hands-on workshop with lots of lifting, mobility, and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels.
Be prepared to:
- Deadlift
- Squat
- Press
- Perform bodyweight movements
Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!
Job Postings at CrossFit HQ
Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California! Check out a flyer for the postings here.
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Yesterday’s Whiteboard: Partner WOD
The Uninhabitable Earth, Annotated Edition NY Mag
The Promise of LSD Microdoses and Other Psychadelic “Medicines” Scientific American
AG
A. Kipping Bar muscle up
B. 3-5 rounds @85% SH effort
12 DB push presses, 50/35
8 Toes to bar
130m run
rest/walk 6 min
My first short circuit today! It's no joke 🙂 didn't bother counting reps or anything but it all felt good/challenging.
I made up some programming and it was great: 5 wb and 5 slam balls emom, 20", 20# and 10' for the wb's. It gave me a lot of rest but given the volume a) felt like smart scaling, and next time I do this I will up the reps… so, if you are reading this and you aren't some programming expert, what are some successes you have made up?
Interested in purchasing Crossover Symmetry for home – not cheap. However, there are some cheaper knockoffs on Amazon. Anyone have experience with these? Recommend or no?
Noon class
C&J
135-155-175-185-195-195-205-215-225-185
WOD Rx'd in 9:03. Slower than I thought I would be. Happy to be olympic lifting 🙂
@StephM you can buy therabands of different weights (red, green, yellow) and do the same exercises. If you're really attached to the handles it might be worth it to splurge tho.
Clean complex:
kept it light for most of it because I'm really sore.
93×5, 103×2, 113×2, 123 made the clean, failed the jerk because the bar was too far out in front of me and I didn't drop under it.
WOD in 10:07
63# and 2 ab mats
Both these movements typically bother my thumb but didn't feel too bad today. Goal was to do everything unbroken. I was able to but needed rest before each movement. I'm really bad at power snatches and cycling snatches in general so I consider this an accomplishment.
AG
BMU practice
Think these are achievable again soon!
WOD:
Kept pp light with 25# DBs and subbed GHD situps for T2B because my hands were too tender even hang from the bar. Runs were slow. All rounds between 1:25 and 1:30.