Strength
1a) 4×5 Weighted Ring Dips + Max Effort Ring Dips*
*The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be AHAP. After locking out the 5th rep, drop the DB and conitinue on with ME unweighted.
1b) 4×2 16′ Rope Climbs
Conditioning
Compare to 2013.01.09
Strength
Work up to a 20 repetition max back squat. Aim for the same weight you did for 10 on the 9th.
Conditioning
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
2 minutes to complete:
Notes: FSs are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the bar returns to the floor.
The beginning of the 2nd pull, learn it, love it. This is what the hang position should look like, whether starting from the hips or floor.
Rest day! Come in to make-up a workout or work on some mobility. Thanks to all our friends who came out this week to share the pain!
Attention: Per community feedback, the Olympic Weightlifting class has switched from Sunday at 1200 to Saturday at 0900 effective immediately. This means athletes can now come work on Olympic Weightlifting skills then roll into Saturday’s WOD.
Bring A Friend Week Continues!
Today is the final day to share the fun of CrossFit. Friends and family are welcome to come in and aide you in a team workout!
Conditioning:
Working in teams of five complete as many repetitions as possible in 15 minutes of:
Each movement is a station. There is a rest station after the rower. The running station sets the pace of the workout, each time an athlete returns from the 300m run, everyone moves to the next station (Run>KBS>BJ>Row>Rest>Run…).
Strength:
15 minutes to work up to a max in complex of snatch (full squat if mobility allows) + two overhead squats.
Conditioning:
Three rounds for time:
