032014
EMOM 5
4 Power Snatch @ 70%
EMOM 5
4 Power Clean @ 70%
4 rounds of:
10 HSPU
15 Back squats from the rack @ 155/105#
20 Kettlebell Swings 53/35#
Rest 1:1
EMOM 5
4 Power Snatch @ 70%
EMOM 5
4 Power Clean @ 70%
4 rounds of:
10 HSPU
15 Back squats from the rack @ 155/105#
20 Kettlebell Swings 53/35#
Rest 1:1
Bench Press:
55%x5
62.5%x5
67.5% 3 sets of 10 reps
Strength:
EMOM 5
5 Power Snatch @ 65%
EMOM 5
5 Power Clean @ 65%
WOD:
5min Amrap Burpees
rest 2 min
5 min AMRAP calories on the rower
CORE:
40 halfmoons
Back Squat:
55%x5
62.5%x5
67.5% 3 sets of 10 reps
WOD:
3 Rounds
1:30 ME wall balls
30 sec rest
1:30 ME T2B
30 sec rest
1:30 ME power cleans 135/95#
30 sec rest
Strict Shoulder press
EMOM 10 5@ 60%
BOX STEP UP PRACTICE 5 min
Wod:
21-15-9 reps
Kb swings
Burpees over the KB
Core: 30 hollow rocks
Power snatch
EMOM 10
5 @ 60%
WOD:
1k row
30 shoulder to overhead 135/95#
Run 800m
CORE:
20 RUSSIAN TWIST
15 SUPERMANS
X 3 rounds
Bench: 5 sets of 10 reps @ 60%
Skill: Snatch balance practice
WOD:
5 rounds for time
10 T2B
10 WALL BALLS 20/14
10 POWER CLEANS 135/95
10 BOX JUMPS 24/20
A couple announcements. The Friday night 630 class will be a OPEN WOD strategy and technique class. We will go over the open wod and come up with the best strategy to attack these next 3. If you have a water bottle, silverware, dish or anything in the dish rack or sink in the gym can you please take it home with you, I will be throwing some things out on Friday. Thanks and keep up the hard work!
STRENGTH: 1RM DEADLIFT
METCON
“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.
At the 10 minute mark…
3. Jerk
EMOMx5: Front Squat + Push Jerk + Split Jerk – taken from a rack.
At the 15 minute mark…
25 hr push ups
50′ Back Rack Walking Lunge, 135/95#
00:00
00:00
Download a PDF of the workout description and scorecard
Workout 14.2 score submissions are still open.
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups
MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups
MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
Equipment:
• Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Pull-up bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com