15 min to establish 1RM Snatch
Then:
10 Min AMRAP:
6 Back Squat (60% of 1 RM)
12 Ring Push-ups
30 Double Unders
–Rest 1 minute
20 Power Snatches (50% of 1RM)
—WOD Notes: We will go over progressions of the snatch today and most of you will be working on technique, since this is an unfamiliar movement. You may Squat Snatch or Power Snatch to find your 1RM.
Results:
Happy Father’s Day to all the fathers out there!!! I’m looking forward to another great week of training with everyone at Rage and let’s keep up the good work!
“Partner WOD 2.0”
Run 400m w/ Med Ball 20/14lb
50 Partner Med Ball Slams 20/14lb
100 KB Snatches 53lb/35lb (Partner holds Handstand)
Run 800m (no Med Ball)
100 KB SDLHP 70/53lb (Partner hangs from Pull-up Bar)
150 GrassHoppers (Partner holds 6 inches)
200 Air Squats (Partner must do 5 burpees before you switch)
Run 400m w/ Med Ball 20/14lb
WOD Notes: You will be in teams of 2. One partner does the “work” while the other holds a certain position in parentheses. The athlete doing the movements must stop when partner can’t hold their position anymore. There will be scaling options on the static holds if needed. Partition reps as needed. This should be a fun one!!!
Results:
Bill – 46″ Box Jump
Make-up Day– If you missed a WOD this week, you can make it up today or come in and work on any skills/movements/GOATS that you want to improve.
****Please let me know which morning class (9am or 10am) you plan on attending tomorrow morning, just so I can get a head count, thanks!!
Kyle – 45.5″ Box Jump (Awesome Job!)
15 Min to establish 1RM Split Jerk
Then:
3 Rounds for time:
30 Wall Balls
20 Toe to bar
10 Burpee Broad Jumps (Mat to Mat)
-WOD notes — We will take the first 15 minutes to go over the Split Jerk technique since this is a new movement. You may just work on technique if you don’t feel comfortable going heavy.
Results:
12 Min to establish 1RM Hang Power Clean
Then:
10 Min AMRAP:
30 Double Unders
10 Pull-ups
5 Deadlifts (65% of 1RM)
Results:
“Gut Check” (30 min time cap)
10 Behind the neck thrusters 155/115lb
20 Box Jumps 36/28″
30 KB Swings 70/53lb
40 Calorie Row
50 Burpees
40 Calorie Row
30 KB Swings 70/53lb
20 Box Jumps 36/28″
10 Behind the neck thrusters 155/115lb
—WOD notes: Prescribed weights for this workout are for advanced CrossFitters, however I want you choosing higher than normal boxes and heavier weight on the thrusters than you’re used to. I will give each one of you an idea of the weights you should be using. This WOD will test you both physically and mentally
Results:
Front Squat 5×5 (work up to 5RM) –15 min time cap
Then:
6 Rounds for time: (20 min time cap)
6 Barbell Shoulder to Overhead 135/95lb
12 Front Rack Walking Lunges 135/95lb
***250m Run after Rounds 3 & 6
—Auxilary: 4 x 60′ ALL OUT Prowler Pushes (Rest 2 min between efforts)
Results:
REST DAY!!
***Update: Tuesday and Thursday 7pm classes have been added to the schedule. Please let me know if you would prefer another class time to be added.
Buy in: 400m Run
Then
1-8 Ladder:
Power Snatch 95/65lb
Overhead Squat 95/65lb
L-Pull-ups
Buy out: 400m Run
–Auxilary: 2 min AMRAP of Partner Tire Flips 400lb
Results:
Amy flipping 400lb tire!!!
