Month: January 2014

When you finish your pull, get mean and start pushing up on the bar hard for stability.
Good luck to Dave at his new job!

Open Event 13.1

As many reps as possible in 17 minutes of:

40 burpees to a target

30 snatches (75/45 lb.)

30 burpees to a target

30 snatches (135/75 lb.)

20 burpees to a target

30 snatches (165/100 lb.)

10 burpees to a target

AMRAP snatches (210/120 lb.)

If you are coming to the 7-p.m. class, arrive early if possible and start a general warm-up. We will be running heats.

Skills

Core War

3 max ring supports

Rest 1 minute between attempts

3 max sets hollow rocks

Rest 1 minute between attempts

3 max sets strict toes-to-bars

Rest 1 minute between attempts

2 max sets side plank (each arm, alternating)

Proud of team Bats Out of Hell!
Proud of team Bats Out of Hell!

5 sets of:

1 power clean

1 squat clean

Rest as needed

Front squat 5-5-5

Gymnasty/Gymnasty+ (the Gymnasty program will be changing again soon!)

Skills

4 rounds of:

2 rope climbs (from seated)

4 wall walks

8 pistols (4 on left then 4 on right)

Jeremy on muscle-ups during the FrostFit semi-final. Great job!
Jeremy on muscle-ups during the FrostFit semi-final. Great job!

Double, Double, Toil and Trouble

3 4-minute stations, rest 1 minute between stations

Station 1

Muscle-ups, pull-ups or push-ups

Station 2

Toes-to-bars

Station 3

Handstand push-ups or push presses (95/65 lb.)

At the top of every minute, including Minute 0 but not including the rest intervals, do 20 double-unders. Spend the remainder of the minute on the movement indicated.

 

Dale approves of Brett's use of metal plates.
Dale approves of Brett’s use of metal plates.

Deadlift 3-3-3

Romanian deadlift 8-8-8

Barbell lunges 16-16

Metal Monday quote: “No one can ever have a conversation over my kind of music. With my kind of music, (once) we start, you listen or you leave.” — Lemmy Kilmister, Motörhead

Welcome back!
Winner doesn’t have to do dishes!

Press 5-5-5

Or

Jerk 2-2-2-2

Tabata 16-foot shuttle sprint

Tabata hollow rocks

Come on out to CFW and support the 204 athletes on the final day of FrostFit!

Skills

Snatch balance: work to a heavy single. No more than 2 misses at any weight. Speed is more important than load.

L-sit or L-hang: 3 attempts, 3 minutes rest between attempts

10 minutes to practice getting inverted: handstand hold or walk or handstand-push-ups practice