Join a few of us tonight for the opening night of Burgerhaus.
As you all likely know, we’ve begun the second wave of our BB Cycling phase. The only major change is that Wednesday will now be a Back Squat day. Saturday will still be Front Squats (for open gym), and this order will remain for the next two waves.”
Strength/Skill from TOW
1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest approx 2:00
1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest approx 2:00
Conditioning from TOW
100 Wall Balls 20/14#
100 Calorie Row
100′ HS Walk (substitute 90 seconds accumulated handstand or wall plank hold)
Start a set every 2 minutes:
1a) 4×3 touch and go cleans (full)
1b) 3xME strict handstand push ups
4 rounds for total working time of:
20 C2B Pullups
Rest 2 minutes after each round
400 m run
Jason’s team takes 1st at the Bracket Buster in the elite level!
BB Cycling/Midline from TOW
1a) 5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest 2 minutes
1b) 60 seconds of strict toes to bar, rest 2 minutes
(start and end with snatches, 4 rounds of TTB)
8 minute AMRAP:
Row 500 m
50 OHS with PVC
50 slam balls 30/20
Open Gym 1-3
If you have a moment, hop on over to CrossFit NapTown to catch some of the
2014 Bracket Buster action and cheer on Jason and his team (Jason, Hudson, Molly, and Jennifer).
Teams of two
Movement-A is that station’s team goal and both athletes will work towards achieving this goal
Both athletes will start at station #1.
Athlete #1 will perform movement-A as the other athlete #2 performs movement-B.
When athlete #2 completes the reps for movement-B, the athlete #1 must stop and both athletes switch movements.
Athlete #2 will continue where Athlete #1 had stopped.
Athletes will continue switching till the team completes the reps for movement-A.
Once the reps for movement-A are complete the team move on to the next station.
For total time:
A) 50 Power Snatches (95#/65#)
B) 5 Ring Dips
A) 50 burpees
B) 1 Slam ball Hill Run
A) 50 KB Swings (70#/53#)
B) 10 Push Ups
A) 50 SDHP (95#/65#)
B) 5 Toes 2 Bar
1,375 m run with your slam ball
KB warm up and KB clean and jerk technique session
1a) Power Clean & Push Jerk: 3X5
1b) 15 heavy Russian swings
Dual KB Clean & Jerk 24/16kg (every rep from the floor)
Make Up Day. Active Rest. Mobility.
If you like, find Something from
Outlaw Connectivity to do.
Pictures taken by member
White shirt is $20 and Black Shirt is $25. We have both men and women’s cuts.
1a) 3X5 Pause Front Squats – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
1b) 3X5 Split Jerk – rest 2:00
20 Hang Clean to Thrusters 135/95#
10 Hang Clean to Thrusters 185/125#
400 m run going south out of the building to this point and back.
800m is to this point and back
1a) 3X5 Touch & Go Cleans (full) – rest about 90 sec.
1b) 3X10 Strict HSPU AFAP (as fast as possible) – rest about 2:00
12:00 AMRAP of:
25 6″ Target Burpees
1a) 3×5 Touch & Go Snatches – rest about 90 sec.
1b) 3X60 second Weighted Plank Hold (plate on back) – heaviest possible, rest about 90 sec.
“Open Workout 14.1″
10 minute AMRAP of:
15 Ground to Overhead 75/55#