On point!

3-Position Squat Snatch Complex: High Hang (Pockets) + Hang (Knee) + Floor (Full)
On the 0:00… 1 Complex @ 40% of 1RM Snatch
On the 1:30… 1 Complex @ 50% of 1RM Snatch
On the 3:00… 1 Complex @ 55% of 1RM Snatch
On the 4:30… 1 Complex @ 60% of 1RM Snatch
On the 6:00… 1 Complex @ 65% of 1RM Snatch
On the 7:30, 9:00, and 10:30, three additional complexes at your choosing of weight. Technique over load today.
Enter heaviest completed complex to comments

3:30pm crew! Always great seeing you Kate!

“Goat Day”
OTM for 20:00 Minutes:
Odd Min: 40 seconds light Row/Airdyne/SkiErg
Even Min: Movement 1

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose one “Goat” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Hang Squat Clean Builder
Minute 1 – 3 Reps @ 50% of 1-Rep CJ
Minute 2 – 3 Reps @ 57% of 1-Rep CJ
Minute 3 – 2 Reps @ 65% of 1-Rep CJ
Minute 4 – 2 Reps @ 70% of 1-Rep CJ
Minute 5 – 1 Rep @ 75% of 1-Rep CJ
Minute 6 – 1 Rep @ 80% of 1-Rep CJ
Minutes 7-12 – 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique.

Part 2. On the Minute for 5:00 Minutes
Minute 1: 7- Hang Squat Cleans + 3 Push Jerks
Minute 2: 6- Hang Squat Cleans + 4 Push Jerks
Minute 3:  5- Hang Squat Cleans + 5 Push Jerks
Minute 4:  4- Hang Squat Cleans + 6 Push Jerks
Minute 5: 3- Hang Squat Cleans + 7 Push Jerks
Load the bar with 50% of your estimated 1-Rep Clean and Jerk.
The goal is to hang onto the bar for all repetitions inside the minute. Post heaviest completed single to comments

Liliana

With a running clock starting on the 0:00
For Time:
21- Deadlifts #225/#155, 21- Calorie Assault Bike
15- Deadlifts #225#/155, 15- Calorie Assault Bike
9- Deadlifts #225/#155, 9- Calorie Assault Bike
ON THE 25:00 Minute, Alternating OTM for 12:00 Minutes (4 Rounds):
Minute 1 – 50 Double Unders
Minute 2 – 15 GHD Situps/Weighted Abmat Situps
Minute 3 – 18/14 Calorie Row

“Murph”
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile
*Partition the Pull-Ups, Pushups, and Air Squats as desired.
*Optional – Wear a 20/14 pound weight vest.
If we are rowing today, males are to row a 2K, females to row 1600m.

Modification Options:
Today is not the day to be bullheaded. Recognizing that “Murph” is a significant amount of volume, the goal here, and Murph would want the same, is not to take ourselves out of training for a week. Completing any portion of this workout is an honor to be had – whether that be 1/4, 1/2, or full. It is all in the same honor.

Recommendations:
“Murph” Option A
800 Meter Run
7 Rounds:
5 Pull-Ups, 10 Pushups, 15 Squats
800 Meter Run

“Murph” Option B
1 Mile Run
12 Rounds:
5 Pull-Ups, 10 Pushups, 15 Squats
1 Mile Run

Its that simple!

10 Rounds
1- Legless Rope Climbs
3- Clean and Jerks #185/#135
Post times to comments

Cody dropping knowledge in Powerlifting to a local High School

AMRAP in 20:00 Minutes
200m Heavy DB Carry
200m Run
20- Alternating DB Snatch
15/10- Calorie Bike/Row/Ski
Post total rounds and additional reps to comments