Thur May 5, 2016
1. May 6th (Friday) Happy hour at Moonshine Beach at 5pm. Come get your drank on with us
2. TESTING for ONE-REP MAX lifts begins week of 5/9. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
3. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
4. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
5. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Pistols practice x 10-15 minutes:
Assisted Pistols
- Holding Pole for support
- Holding a Ring for support
- Holding a Band that hangs overhead from pullup bar
- Sitting onto a Band (across the pins of squat rack)
- Standing on a box (foot lowers below level of box for flexibility limitations)
“RX” Pistols
- Hold small weight in front to counterbalance
- Put “riser” under heel for flexibility purposes
- Pistols without any add-ons
- Pistols WEIGHTED heavily in front-rack with KB
B. 200m Farmer’s Carry FOR TIME (70/53# in each hand)
C. AMRAP 16 min:
1 Wall-Climb
2 reps Bear Crawl (30 feet “there and back” = 2 reps)
3 Deck Squats (Reverse Burpees)
4 reps Shuttle Run (30 feet “there and back” = 2 reps)
5 Push-ups
6 Jumping Pull-ups
7 Tuck Jumps (full air squat, knees above waist on jump)
8 Superman’s
9 V-ups
10 Skater Plyos
A. Work to challenging weight with PERFECT technique:
1 Snatch Balance (pause 2 sec at bottom)
1 OHS (pause 2 sec at bottom)
B. Work to heavy weight for complex with PERFECT Snatch form:
1 Snatch Lift-Off (pause 2 sec below the knee, then back to ground)
1 Snatch Deadlift to just above knee (pause for 2 seconds, then back to ground)
1 Snatch Deadlift to scoop position at high hang (pause for 2 seconds, then back to ground)
1 Snatch Pull, Controlled and deliberate, ensuring you hit all the positions you just practiced in the prior 3 reps.
C. Work to challenging weight for complex:
***Start at light/moderate weight, and increase each time rep is perfect. Spend the remainder of class time on this complex, repeating the same weight multiple times if needed to ensure proper movement.
1 Power Snatch
1 Hang Squat Snatch
1 OHS
Wed May 4, 2016
1. May 6th (Friday) Happy hour at Moonshine Beach at 5pm. Come get your drank on with us
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Alternate Movements x 4 sets each:
Bench Press – Reps 8-6-4-2 (increasing load)
Strict Pull-ups – Reps 8-6-4-2 (increasing load)
***If SCALING pull-ups, complete 4 sets of 8-12 reps at same load
B. 15 Rounds FOR TIME (20 min cap):
4 Burpee Box Jumps (24/20’’)
8 KBS (53/35, ADV 70/44)
20 Double-unders / 20 single-unders
Tue May 3, 2016
1. May 6th (Friday) Happy hour at Moonshine Beach at 5pm. Come get your drank on with us
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Power Clean + Overhead – Work up to 94% x 1, then 97% x 1
(based off lower number of power clean or jerk)
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. “DT” – 5 Rounds @ 155/105 lbs (12 min cap):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
C. 3 Rounds:
Run 200m
20 Abmat Sit-ups (ADV 15 GHD)
Mon May 2, 2016
1. May 6th (Friday) Happy hour at Moonshine Beach at 5pm. Come get your drank on with us
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Full Snatch – 75% x 3, 80% x 2, 85% x 2 sets of 2 reps
Scale options:
1. Power Snatch (or Pwr Sn + OHS) – Reps 3-3-2-2 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 3 sets each:
Back Squat – 82% x 4, 85% x 4, 88% x 3
Dips/Push-ups x 3 sets of 5-7 reps (weighted)
C. AMRAP 8 min to climb as high as possible in sequence:
***Note, if going ADV, need to use rings, so there are enough pullup bars available
10 Wall-Balls (20/14# to 10/9 ft)
1 Burpee Pull-up (ADV 1 Burpee Ring Muscle-up)
10 WB
2 BPU (2 BMU)
10 WB
3 BPU (3 BMU)
10 WB
4 BPU (4 BMU)
Then 10+5, 10+6, 10+7 etc…
***Score round of BPU/ BMU completed, plus partial reps
