Thursday 130509

Black Box WOD/Beginner WOD:

A. Power snatch + overhead squat 5×1+2
B. 21-15-9 Russian kettlebell swings 2/1.5 pood, box jump

Competition Team WOD:
A. TEST: Find a max height box jump in 15 minutes.
B. TEST: Max reps burpees in 3 minutes.  (Use 13.1 Crossfit Open Standards for burpees)
C. Front Squat OTM: 10×2 reps – increase load across sets (no failed reps today)

CFE WOD:
4X4min up tempo with 1min ‘recovery run’ in between

P1200335

You (still) don’t know squat
Better eating through mindfulness
Bad habits of the power clean
Un****ing your mind
Super-slo-mo Oly

Here’s what’s on tap for Friday’s classes:

Black Box WOD/Beginner WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups or ring rows
50 Kettlebell swings, 1 pood/12 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Banded good mornings or supermans
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders (150 single unders)

Competition Team WOD:
A. TEST: Find a 3 RM push press
B. TEST: Rowing Intervals. Row 500 m – Rest 90 seconds – Row 500 m
C. If time: 3×10-20 unbroken toes to bar

CFE WOD:
Tempo 3X5min up tempo with 1min ‘recovery run’ in between.

Responses

  • http://www.facebook.com/hilores Amber Rodriguez

    CFNYC: Making Fridays EVEN BETTER. :D

  • http://twitter.com/kjs_37 Kyle J Smith

    AM :45 results

    • http://twitter.com/lawyergrrl lawyer aka photogrrl

      women at the box are snatching and oh-squatting heavy –i’m impressed!

  • http://twitter.com/kjs_37 Kyle J Smith

    Yesterday’s Lunch Time Beginners Results

  • reisbaron

    Hot shoulders this week…I let Scott Root dictate the weight (congrats on the PR!)
    A: 95 – 115 – 135 – 140 – 140
    B: 5:16 RX’d

  • Doug Stroup

    is fridays WOD a partner wod?

    • reisbaron

      No.

  • Zephan

    a) power snatch: 95# (kept leaning forward on my toes)
    b) 3:25

  • Jim S

    Snatch is really coming along with my improving ability to get my shoulders into the right position (finally).
    A: 95, 100, 105, 105, 105
    B: 3:56 (45lb KB, the only one I have here).