Thursday 11-26-15 WOD CrossFit/Fitness/ADP/Base Camp

After asking Cassy how she was feeling when she finished her 2000m row Time Trial her response was "I don't remember the last 200m" Way to go Cassy, that's how you know you were at the right intensity! 

Thursday 11-26-15 WOD

CrossFit:
A.
8 rounds alternating EMOM with a partner (4 rounds each) BB Cycling for Snatch empty bar to a light weight max 65/95#

Aim for consistent smooth reps not max reps.

B.
Every 90 Seconds for 5 Rounds 3 BB Back squats @ 70% of 1RM

C.
5 Min EMOM
10 Thrusters @ 65/95#
10 Pull Ups /ring rows

Scale #'s as necessary and make sure to do a 1 min test to determine if the # you chose is correct. If you hit 10&10 and it leaves you with no recovery repetitions on both exercises must be dropped. athletes should have 20-25 seconds rest between rounds if they are cycling the barbell and pull ups quickly and going unbroken.


Fitness:
A.
100 KB Snatches 30/50 Take time to make sure reps are perfect. Athletes can chose to do as many switches and put downs as they like or challenge the 100 reps for time.

B.
Every 90 Seconds for 5 Rounds 3 BB Back squats @ 70% of 1RM

C.
5 Min EMOM
8 Double Bell Swings @ 30/50#
5 Push Ups

Weightlifting: Snatch
From the Rack...
10 Min Build for a drop snatch with 3 second pause in the receiving position
10 Min Continued build for snatch balance
Out of the rack...
20 Min 3 Pos. snatch. Full squat snatch from high hang, launch, ground.


ADP:
A.
2 Rounds of...

1 Min max muscle ups (ring dips)
Rest 1 min
2 Min max Double Unders
Rest 1 min
1 Min Max HSPU

Rest 3 Min & repeat.

B.
8 rounds alternating EMOM (4 rounds each) BB Cycling for Snatch @ 65/95#

With a partner alternating BB snatches every minute with the focus on perfect cycling over max reps. Our main goal here is being efficient while moving a bar at a lighter weight for higher reps using muscle and power snatches.

C.
Every 90 Seconds for 5 Rounds 3 BB Back squats @ 70-75% of 1RM

D.
10 Min handstand skill work practice

Base Camp FINAL CLASS!!!

A.
Review Burgener Warm up

B.
Review and build for Turkish Get Up (TGU)

C.
BB Clean warm up.
Muscle Cleans From High Hang & Launch
Power Cleans From High Hang & Launch
Squat Cleans From High Hang & Launch

D.
Graduation and Initiation...