2 min AMRAP body weight squat
40 box jumps
Run 50m
2 min AMRAP body weight squat
30 box jumps
Run 75m
2 min AMRAP body weight squat
20 box jumps
Run 100m
Today, let’s get as close to body weight as possible. The objective is not to do a high amount of reps but to go unbroken without re-racking the bar. Rest is in rack position and make sure you have an open hip to alleviate pressure on your back. Full depth below the hip crease is mandatory.
Confused between a squat clean vs. a hang clean? Or Power clean vs. Full Clean? Well, let’s break it down…
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
“Hang” describes where you start.
“Power” describes where you catch.
Can you name the type of lift each person is doing in the following videos?
(http://crossfit.com/cf-info/faq.html#Exercises14)
We will warm up at the gym and then head out to the “gauntlet”.
WOD: 20 min AMRAP of “Cindy”
Run through “gauntlet” obstacle course.
To stay true to the CrossFit standards of variance, today we will focus on finding our 2,000m row times. We in the past, have used the row as a working rest during some of our met-cons and never worked on the intensity of our row. So today, we will put the same effort on the “erg” as we would if we were running 800m on the track.
Food for Thought: Rowing demands more muscular strength than running.
Even when you are pacing yourself, the muscles that are involved are constantly at work and any deviance from technique, will cause your muscles to work harder. So maintain good conscious technique rather than just going through the motions. In light of our fitness goals and quest to be better conditioned, let’s give our max effort on today’s WOD and treat it like were going for a max deadlift. ~Ace
WOD:
4 Rounds – 2000m Row with 1 minute rest in between
Ladie’s night has been fun but it’s time to move forward. Beginning Wednesday, October 19th, we will be doing the ‘hero’ WODs. Today’s WOD starts it off… enjoy!
“Roy”
Five Rounds
15 Deadlifts – 225 lbs.
20 Box jumps – 24 inch box
25 Pull-ups
Beginning this month, we will have goals to meet as a team. This month’s goal is 2,000 double unders. I am firm believer of practice makes perfect. Everyday at the start of class, if each of us takes 10 minutes to contribute to this goal, by the end of the month you will be able to to add double unders to your CrossFit repertoire. Have fun practicing! -Ace
4 minute AMRAP
5 power cleans
10 push ups
500 meter row
3 minute AMRAP
5 squat cleans
10 push ups
500 meter row
2 minute AMRAP
5 hang cleans
10 push ups
500 meter row
Beach WOD
10-9-8-7-6-5-4-3-2-1
Power Snatch
HSPU
100 box jumps for time
The Stronghold CrossFit & Brazilian Jiu Jitsu
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CrossFit :: Ray :: 858.414.6693
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info@thestrongholdsd.com
The Stronghold Brazilian Jiu Jitsu
861 Harold Place, Suite 304 • Chula Vista, CA 91914
Vince Colcol: 619.578.3584
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