Strength: Back Squat 5×3 (work up to 3RM)
WOD: 12 Min AMRAP:
6 Hang Power Snatch 135/85lb
8 HR Push-Ups (strict, no worming)
10 Behind the Neck BB Lunges 135/85lb
6pm class. Nice job on the Snatches everyone!!
Overhead Squat 95/65lb (May take from a rack)
Push Press 95/65lb
–Rest 1 min between movements
—WOD Notes: Tabata is an anaerobic protocol that combines 20 sec of work followed by 10 sec of rest for a total of 8 rounds. Each round is 4 min long, which the work performed should be all out!
***Score is total reps for each movement
Chris – Flipping 400lb tire!!
Strength: Work up to a max yoke carry for distance
WOD: 2 Mile Run for Time
—Midline: 3x Max L-Sit Hold (Scale: Hang Knee Raise hold / Plank
***Since I’m expecting low attendance today, you may make up a WOD that you missed this week.
Max Height Box Jump —12 Min Time Cap
WOD: 4 Rounds for Time:
10 Lateral Burpee Box Jumps (2 Burpees:1Box Jump = 1 rep)
15 Med Ball Slams 20/14lb
40 Yard KB Farmer’s Carry 70/53lb
Today was the highest attendance for a WOD at Rage! Lets keep it up!
Strength: 12 min to Establish 1RM Deadlift
Deadlifts (60% of 1RM)
6pm class working on Pull-ups!
Strength Shoulder Press 5×3
15 Min AMRAP:
3 Wall Climbs
6 Hang Squat Cleans 155/105lb
9 Toe to Bar
***Run 400m @ 7:30 mark
—Community Notes: Good luck to Rage Member Ross Buckwalter at Olympic Trials this week for swimming!!
5:30am Morning Crew killing the wall climbs!! Nice job!!
Banded Box Squats 12×2 (Rest 90 sec between sets)
—Notes: These should be done with some speed and explosiveness so we will use lighter loads.
7 Rounds (Each Round is all out!)
10KB Swings 70/53lb
20 Double Unders (40 singles)
180′ Parking Lot Shuttle Run
—Rest 1 min between rounds
***Score is total time minus 6 minutes of rest
Check out the 2012 Test Your Metal CrossFit competition at the Lehigh Valley Sportsfest on July 21, 2012. I would like to get a group of people to enter into this competition. I will be either competing as individual or on a team. Anyone can compete since there will be both Rx’d and Scaled Divisions. Let me know if you have any questions. Click on this link for details: http://www.sportsfest.org/athlete/event.phtml?id=486
- Announcement: CFRage will host an Olympic Lifting Seminar (Clean n Jerk & Snatch) on a Saturday in July. Let me know when you WOD this week if you would be interested. Maximum class size will be 12 athletes with 2-3 coaches on site. More details to come.
“Hope” Mod Version
3 Rounds for total reps: 1 min of each movement
Power Snatch 75/45lb
Box Jumps 24/20″
Wall Balls 20/14lb
Rest 1 min.
—Auxiliary: 2x400m ALL OUT (200m backwards, 200m forward)
215lb Hang Snatch (PR)!!