0845 Weightlifting
Fitness: Technique work as prescribed.
Performance: Snatch & Clean and Jerk single AHAP
1000 CrossFit
15 Minutes to work to a heavy single front squat, then:
“12.5”
Complete as many reps as possible in 7 minutes:
Add 3 reps to each movement until time runs out.
Skills
20 minutes to work on gymnastics skills: rope climbs, L-holds, handstands, headstands, ring work, etc.
Conditioning:
“Free for all”
17 minutes, as many rounds as possible:
Athletes start in middle of room in a circle cross legged. At “go” they can begin working. Movements can be done in any order, but the whole round must be completed before moving to next round.
Solidarity CrossFit is hosting the Festivus games on April 18th, sign up here.This is an all beginner & intermediate live, on site competition. Experience what a difference a crowd makes when doing a MetCon…there is nothing quite like it!
Sign up for the CrossFit Open now! Every Friday starting February 26th we will be doing the open workouts in the gym. Since you will already be doing the workouts, you may as well sign up and see where you stack up in the Mid-Atlantic (and beyond). There are scaled divisions this year as well.
Strength
Fitness: 3×5 Back Squat LP
Performance: Back Squat 2RM
Conditioning
3 rounds for time:
Strength
Fitness: Snatch Deadlift + Hang Snatch, work to a heavy single then back off ~10-20% work singles as time allows. If snatch deadlift is consistent, work in snatches from the ground.
Performance: Snatch 1RM
Conditioning
“14.4”
14 minutes, complete as many rounds and repetitions as possible of:
Strength
1a) Performance: Push Press 2RM, then heavy single split jerk for the day
Fitness: 3×5 Press Linear Progression, then do single split jerks in time remaining, add weight if form is good
1b) 3x Max Effort Chinese Dumbbell Rows AHAP (aim for 8-15 reps)
Conditioning
21-15-9
*If you are training for upcoming SuperFit events, habituate hand release on this movement
RX+: 135/95