A. Shoulder Press
5 RM
B. For time:
21-15-9
Deadlift (225/155)
Ring Dips
A. Tempo Back Squat
3 x 3,3,^
This movement is performed with a 3 second decent followed by a 3 second hold at the bottom then a fast rise to full extension.
Perform sets of 3 reps. Go for a heavy weight with SOLID FORM.
B. 12 min AMRAP
1 Squat Snatch (135/95)
3 Clean & Jerk (135/95)
30 Double Unders
CLOSED FOR L1 COURSE
18.5 is 12.5 is 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
The Puori Prize for 18.5 is a nice little blend of Vitamin C, Zinc, Yerba Mate Leaf and Ginko Biloba.
I kid you not, I have been on a regime of Puori supplements since we started the Open. You may recall an earlier post were I clearly stated that I had been out of the Box for six weeks with the flu after months of solid training between January of 17 and now, that I felt horrible, that my shoulders were killing me and that I was no where near "ready" for the Open.
With a solid training program, a supportive wife, great training partners and the proper nutrition and supplementation plan I feel better than I have in years.
If you haven't tried Puori yet you really should.
@Puori #makepainpainless #makegoodgreat
Reminder: we are CLOSED this weekend for a CrossFit L1 Course.
18.5 goes down tomorrow. Let's finish strong like we started.
Open Gym
-or-
Suggested WOD
4 rounds
min 1: 5 Front Squats (135/95)
min 2: 10 Deadlifts (135/95)
min 3: 5 Strict T2B
min 4: 10 Hand Release Push-ups
A. For time:
21-18-15-12-9-6-3
Cal Row
KBS (1.5/1)
AbMat Sit-ups
B. Barbell Row
10-10-10
A. 10 min EMOM
3 Squat Snatches (75% of 1RM)
B. 10 min AMRAP
6 DB OHS Right Arm (35/20)
10m OH Walking Lunge (right)
6 DB OHS Left Arm
10m OH Walking Lunge (left)
*Rx'd+ 50/35
A. 10 min EMOM
2 Push Jerks + 1 Split Jerk
B. 5 Rounds
in 2 min:
5 Burpees to 6" target
Max Air Squats
1 min Rest
Reminder that this weekend we are CLOSED so that we can host a CrossFit L1 Course.
There will be no use of the facility between Saturday morning and Monday morning.
Those of you in the Open will have the option of joining us Friday night or Monday.
Workout 18.4
For time:
21 Deadlifts, 225 lb.
21 Handstand Push-ups
15 Deadlifts, 225 lb.
15 Handstand Push-ups
9 Deadlifts, 225 lb.
9 Handstand Push-ups
21 Deadlifts, 315 lb.
50-ft. Handstand walk
15 Deadlifts, 315 lb.
50-ft. Handstand walk
9 Deadlifts, 315 lb.
50-ft. Handstand walk
Time cap: 9 min.
The Puori Prize for this week's outstanding performer is Pure Carbs.
@Puori #makepainpainless
"Jack"
20 min AMRAP
10 Push-Press (115)
10 KBS (1.5)
10 Box Jumps (24/20)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Open Gym
-or-
Suggested WOD
A. Bulgarian Split Squats
5-5-5-5-5
B. Single Leg Romanian Deadlift
5-5-5-5-5
C. Cossack Squats
5-5-5-5-5
Suggested Skill: Pistols
A. Deadlift
3 RM
B. 7 min AMRAP
Wallballs (20/14)*
*w/5 Deadlifts EMOM (225/155)
A. For time:
5 rounds
25 Cal Row
25 Burpees
B. For Quality, NOT Time:
with a Partner
10 Barbell Roll-outs*
Partner holds an L-Sit
A. 6 min EMOM
min 1-3: 6 Clean & Jerk
min 4-6: 4 Snatches
*must be the same weight
B. For time:
5-4-3-2-1
Rope Climb
Clean & Jerk
*Men: 135-145-155-165-185
*Women 95-105-115-120-125
18.3
This week's Puori prize for the performance of the week is 2lbs of the cleanest, grass fed protein you've ever tasted.
BOOM!
"Havana"
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Post rounds completed to comments.
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
"Havana"
25 min AMRAP
150 Double unders
50 Pull-ups
15 Power Cleans (185/125)
Open Gym
-or-
Suggested WOD
18 min AMRAP
30 Thrusters (95/65)
30 Box Jumps
30/21 Cal Row
30 T2B
Suggested Skill
Muscle-up/Pull-up