22 November 2014

SATURDAY FREE INTRO CLASS SCHEDULE:  

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR WOD (0900 @ CFK Only):  

PART A:

“Clean Up Your Jerk”

20 Minutes to Establish Heaviest Jerk + Clean

* Bar starts in rack, complete jerk, drop bar, must clean bar back up and re-rack.

 

PART B:

“Team Nate” 

AMRAP:  20 Minutes (2 Person Team)

  • 2 Muscle Ups (S1:  Bar Muscle Ups;  S2:  3 C2B + 3 Ring Dips for each MU)
  • 4 HSPU
  • 8 KB Swings (70/53)

One person working at a time.  Non-working person must maintain KB off the ground.  Switch as needed.

 

 WOD (0930 @ CFL; 1030 @ CFK): 

“Partner WOD”

Part 1:  AMRAP:  5 Minutes

  • 100m Farmers Carry (45/25)
  • Max Push Press (Rx:  115/75; S:  95/65)

* Rest 3 Minutes

 

Part 2:  AMRAP:  5 Minutes

  • 15 Calorie Row
  • Max Hang Cleans (Rx:  115/75; S:  95/65)

* Rest 3 Minutes

 

Part 3:  AMRAP: 5 Minutes

  • 200m Run
  • MB Wall Ball Sit Ups (20/14)

 

Within each 5 minute segment Partner 1 Completes Carry, Row, or Run while Parter 2 completes max reps of other movements.  Partners Switch upon return from Carry, Row, or Run.  Continue through full 5 Minutes.  Score is max reps for each Part.

 

CORE:  

Partner Assisted Weighted Plank Holds (45/25):  2 Minutes