Training December 16th- 22nd

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program Week 10

*All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Deadlift
1 set x 1 rep @ 100%

TUESDAY

“Lynne”

5 rounds
Bench Press: one set of max unbroken reps @ bodyweight/ 80% bodyweight
Strict Pullups: one set of max unbroken reps

*You may rest as needed between rounds. But you will move directly from Bench Press to Strict Pullups without rest, pause, hesitation, contemplation, or procrastination.

*Scored by total reps.

WEDNESDAY

“Jim Bridger”

30 Hang Power Snatches @ 75/55#
800 Meter Run
60 Thrusters @ 75/55#
800 Meter Run
30 Hang Power Snatches @ 75/55#

*Time cap: 25 min

THURSDAY

“Team Barbara”

Teams of 2

AMRAP 20:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

*Only one partner works at a time. Split the reps however desired. Your team must complete all reps of Pullups before moving on to Pushups. And then all Pushups before moving on to Situps…and so on.

FRIDAY

“12 Days of Christmas”

Move through the workout like the song 12 Days of Christmas: “On the 1st day of Christmas, CrossFit Impulse gave to me, 1 Tire Flip. On the 2nd day of Christmas, CrossFit Impulse gave to me, 2 Stone to Shoulder and a 25’ Log Carry.” Following this pattern, your last verse will start at 12 Snatches and include every movement, ending with a final 25’ Log Carry.

Time cap: 60 min.

1 Tire Flip
2 Stone to Shoulder @ 173/112-115#
3 Handstand Pushups
4 Goblet Squats @ 70/53#
5 Toes to Bar
6 Pullups
7 Pushups
8 Russian Kettlebell Swings @ 70/53#
9 Wallballs
10 Burpees
11 Thrusters @ 115/75#
12 Snatches @ 115/75#

SATURDAY

Feats of Strength”

Can you complete the 3 Festivus Feats of Strength?

  1. Back Squat your bodyweight for a single unbroken set of 20 reps
  2. Complete the Festivus Stone Load Ladder in 30 seconds or less
  3. Handstand Walk 10 feet

*Athletes who complete all 3 Feats of Strength will be honored with a group flex photo around the Festivus Pole

Training December 9th- 15th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program Week 9

All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:
Deadlift
22 Minutes to complete
1 set x 1 rep @ 97.5%

-2 minute transition-

Speed Sets:
E2MOM for 3 Rounds
3 Deadlifts @ 70%

-2 minute transition-

Accessory:
E2MOM for 2 Rounds
5 Stiff-Leg Deadlifts @ +5-10# over last week. Use same load every round.

Homework:
None

TUESDAY

Skill work on Rope Climbs

-then-

“Cliffhanger”

AMRAP 15
2 Rope Climbs
8 Thrusters @ 115/75#

WEDNESDAY

Find a 5 RM Power Snatch

-then-

“Play Ball”

3 Rounds:
10 Power Snatches @ 115/75#
20 Box Jump Overs @ 24/20″
30 Wallballs

*Time cap: 20 min

THURSDAY

5RM Kettlebell Snatch Ladder

Find a 5RM Kettlebell Snatch

*Kettlebells will be arranged on the floor in a line from lightest to heaviest. After skill work on Kettlebell Snatch you’ll start with the lightest kettlebell in the gym and move to the next kettlebell each minute, performing 5 Kettlebell Snatches as long as you are able. If you fail before completing the 53# kettlebell, go back to the beginning and run through the ladder one more time.

-then-

“How’s the Hands”

AMRAP 12
2-4-6-8-10-…
Chest to Bar Pullups
Kettlebell Snatch @ 53/35#

2 reps of each, then 4 reps, then 6 reps…until 12 minutes expires

FRIDAY

“Men of Yore”

7 Rounds for quality and load, not time:

1 Stone to Shoulder
3 Bench Press
12 GHD Situps

*Time Cap: 35 min

*Start with moderate loads on Stone to Shoulder and Bench Press. Increase load each round. Choose loads that allow you to move through the first 2 rounds quickly while getting comfortable with the movements. The next 2 rounds should be heavy enough to require focus, but you should be confident you will make the lifts. The last 3 rounds should be as heavy as possible.

SATURDAY

“Team 10k Row”

For Time:
10,000 Meter Row

*Teams of 3. Switching Every 250 Meters.

Training December 2nd – 8th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program Week 8

All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

18 MInutes to Complete

1 set x 2 reps @ 95%

-2 minute transition-

Speed Sets:

E2MOM for 3 Rounds

3 Deadlifts @ 70%

-2 minute transition-

Accessory:

E2MOM for 2 Rounds

5 Stiff-Leg Deadlifts @ +5-10# over last week. Use same load every round.

-2 minute transition-

E2MOM for 2 Rounds

5 Bent Over Rows @ +5-10# over last week. Use same load every round.

-2 minute transition-

E2MOM for 2 Rounds

5 Good Mornings @ +5-10# over last week. Use same load every round.

Homework:

E2MOM for 2 Rounds

5 Chinups (weighted if possible) @ +5# over last week. Use same load every round.

TUESDAY

“Beastmaster”

In 4 minutes:

400m Run

5 Pullups

7 Back Squats @ 115/75#

Max Overhead Squats in Remaining Time @ 115/95#

Rest 2 Minutes

Repeat for a total of 5 Rounds

WEDNESDAY

Find a 3RM Hang Snatch

-then-

“Krull”

AMRAP 20

15 Lateral Bar Over Burpees

12 Hang Snatch @ 75/55#

100′ Front Rack Walking Lunges @ 75/55#

THURSDAY

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

FRIDAY

Find a 1RM Front Squat

-then-

“Karen”

150 Wallballs @ 20/14# to a 10′ target

SATURDAY

The Neverending Story”

Teams of 3:  Each workout will be completed first by Athlete #1 while Athlete #2 rests and Athlete #3 rests. Then Athlete #2 will complete the workout. Then Athlete #3.  Move on to each subsequent workout, completing them one athlete at a time: Athlete #1, then Athlete #2, then Athlete #3.  Then the final workout.

Workout #1

50 Bench Press @ 135/85#

Workout #2

30/25 Calorie Row

15 Box Step-Overs @ 24″/20″ & a 70/53# kettlebell in one hand only

Workout #3

200m Run

15 Toes to Bar

9 Kettlebell Snatch @ 70/53#

Workout #4

20 Burpees Over the Rower

25 Kettlebell Swings @ 70/53#

*Time Cap: 40 min

Training November 25th- December 1st

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program Week 7

All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

18 MInutes to Complete

1 set x 2 reps @ 90%

-2 minute transition-

Speed Sets:

E2MOM for 3 Rounds

3 Deadlifts @ 75%

-2 minute transition-

Accessory:

E2MOM for 2 Rounds

5 Stiff-Leg Deadlifts @ +5-10# over last week. Use same load every round.

-2 minute transition-

E2MOM for 2 Rounds

5 Bent Over Rows @ +5-10# over last week. Use same load every round.

-2 minute transition-

E2MOM for 2 Rounds

5 Good Mornings @ +5-10# over last week. Use same load every round.

Homework:

E2MOM for 2 Rounds

5 Chinups (weighted if possible) @ +5# over last week. Use same load every round.

TUESDAY

Find a 5RM Weighted Pushup

-then-

“Down in a Hole”

5 Rounds

20 Deficit Push-ups (Hands on 25/15# plates)

200m Pinch Carry @ 25/15#

200m Bear Hug Carry @ 25/15#

WEDNESDAY

Find a 1RM in the Macho Man Complex:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

-then-

“Randy Savage”

AMRAP 12:

3 Macho Man Complexes @135/95#

15 Toes to Bar

THURSDAY

E2MOM for 10 Rounds

1…10 Back Squats @ 225/155#

*The first interval you will do 1 Back Squat. The next, 2 Back Squats. The next, 3 Back Squats. Until on the 10th minute you complete 10 Back Squats. You may reduce load between rounds if necessary, but you will only be credited with the lightest load used at any time during the workout. You must complete each set without racking the bar to be credited with completion. (ie You can’t break the set of 8 Back Squats into 2 sets of 4. It doesn’t work that way.)

FRIDAY

“Wade”

For time, wearing a 20/14# vest or body armor:

1200 m Run

Then, 4 Rounds:

 12 Strict Pullups

 9 Strict Bar Dips

 6 Strict Handstand Pushups

1200 m Run

link to hero workout on crossfit.com

SATURDAY

“Fair Share”

Teams of 3

2 Rounds:

200 Meter Run

100 Dumbbell Snatches @ 50/35#

200 Meter Run

100 Box Jump Overs @ 24/20”

200 Meter Run

100 Thrusters @ 95/65#

*Only one athlete works at a time, except everyone runs every 200m interval.

*Time Cap: 35 min

Training November 18th – 24th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program Week 6

*All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

15 MInutes to Complete

1 set x 2 reps @ 85%

-2 minute transition-

Speed Sets:

E2MOM for 3 Rounds

3 Deadlifts @ 70%

-2 minute transition-

Accessory:

E2MOM for 3 Rounds

5 Stiff-Leg Deadlifts @ +5-10# over last week. Use same load every round.

-2 minute transition-

E2MOM for 3 Rounds

5 Bent Over Rows @ +5-10# over last week. Use same load every round.

-2 minute transition-

E2MOM for 3 Rounds

5 Good Mornings @ +5-10# over last week. Use same load every round.

Homework:

E2MOM for 3 Rounds

5 Chinups (weighted if possible) @ +5# over last week. Use same load every round.

TUESDAY

E1.5MOM for 4 Rounds

-then-

E2MOM for 7 Rounds

1 Front Squat + 1 Split Jerk

-then-

“Perfection”

7 Rounds

7 Burpee Box Jump Overs @ 24/20#

7 Thrusters @ 95/65#

7 Pullups

Time Cap: 17 min

WEDNESDAY

Modified Class Schedule

11:30 am Class, 12:30 pm Open Gym, 4 pm Class

“Earn Tomorrow”

21-15-9

Kettlebell Swings @ 70/53#

Burpees

Time Cap: 7 min

-then-

21-15-9

Calorie Row

Ring Dips

*Rx Women will do 18-12-6 of these two movements only.

Time Cap: 7 min

-then-

21-15-9

Wall Ball Shots

Power Snatch @ 75/55#

Time Cap: 7 min

*Scored by total time required for all three workouts.

THURSDAY

No Classes. Happy Thanksgiving!

FRIDAY

Modified Class Schedule:

2-4 pm Open Gym, 4 pm Class

CrossFit Total II

Find a 1RM Clean*

Bench Press

Overhead Squat

*Power Clean or Full Clean allowed

SATURDAY

3 Chances to Set a Max Effort 200m Row

*New leaderboard spot up for grabs!

-then-

AMRAP 20

20 Walking Lunges

10 Pistols

10 Pullups

*At 5:00, 10:00, and 15:00 everyone will run 400m. After each 400m run, pick up exactly where you stopped, whether in the middle of a round or not.

Training November 11th-17th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Veteran’s Day: Regular Schedule

Coan Deadlift Program Week 5

All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

17 Minutes to Complete

3 sets x 3 reps @ 80%

-2 minute transition-

Speed Sets:

E2MOM for 3 Rounds

3 Deadlifts @ 65%

-2 minute transition-

Accessory:

E2MOM for 3 Rounds

5 Stiff-Leg Deadlifts @ +5-10# over last week. Use same load every round.

-2 minute transition-

E2MOM for 3 Rounds

5 Bent Over Rows @ +5-10# over last week. Use same load every round.

-2 minute transition-

E2MOM for 3 Rounds

5 Good Mornings @ +5-10# over last week. Use same load every round

Homework:

E2MOM for 3 Rounds

5 Chinups (weighted if possible) @ +5# over last week. Use same load every round.

TUESDAY

E2MOM for 8 Rounds

3 Push Jerks

*Work up to a 3RM

-then-

50 Hang Power Cleans

40 Push Jerks

30 Front Squats

20 Overhead Squats

10 Handstand Pushups

Barbell @ 95/65#

*Every time you drop the bar before Overhead Squats are complete, immediately do 5 Handstand Pushups. These do not count towards the 10 Handstand Pushups at the end.

*Time Cap: 20 min

WEDNESDAY

E2MOM for 8 Rounds

3 Hang Power Snatches

*Work up to a 3RM

-then-

5 Rounds

50 Double Unders

15 Hang Power Snatches @ 75/55#

*Time Cap: 15 min

THURSDAY

EMOM for 30 min

1st Min: 1 Back Squat

2nd Min: 1 Legless Rope Climb

3rd Min: 8 Hip Extensions

*Work up to a heavy Back Squat.

FRIDAY

“Holleyman”

30 Rounds

5 Wallballs

3 Handstand Pushups

1 Power Clean @ 225/155#

link to hero WOD on crossfit.com

*Time Cap: 35 min

SATURDAY

7 Work intervals are listed below.

Each work interval is exactly 2 minutes long and followed by 2-4 minutes of rest.

Score is the total of “max rep” movements from all intervals.

1.)Row 250/200m

Max Thrusters @ 115/75#

2.) 20 Burpees

Max Overhead Squats @ 115/75#

3.) Max Snatches @ 115/75#

4.) Run 300m

Max Deadlifts  @ 115/75#

5.) 15 Front Squats @ 115/75#

Max Muscle Ups

6.) 50 Air Squats

Max Jerks @ 115/75#

7.) 25 Knees to Elbows

Max Hang Power Snatch @ 115/75#

*Don’t worry about memorizing or writing down everything. You’ll have 2-4 minutes of rest to look at the board and refresh your memory before you start each piece.

Training November 4th – 10th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program Week 4

All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

15 MInutes to Complete

1 set x 2 reps @ 90%

-2 minute transition-

Speed Sets:

E2MOM for 5 Rounds

3 Deadlifts @ 75%

-2 minute transition-

Accessory:

E2MOM for 3 Rounds

8 Stiff-Leg Deadlifts @ +10# over heaviest load used last week. Use same load every round.

-2 minute transition-

E2MOM for 3 Rounds

8 Bent Over Rows @ +10# over heaviest load used last week. Use same load every round.

Homework:

E2MOM for 3 Rounds

8 Chinups (weighted if possible) @ +5# over heaviest load used last week. Use same load every round.

-then-

E2MOM for 3 Rounds

8 Good Mornings @ +10# over heaviest load used last week. Use same load every round.

TUESDAY

E2MOM for 8 Rounds

5 Shoulder Press

*Work up to a 5RM

-then-

“Belleau Wood”

5 Rounds:

400m Run

25 Push Press @ 75/55#

*Time Cap: 25 min

WEDNESDAY

E2.5MOM for 7 Rounds

Power Clean + Power Clean + Thruster + Thruster

*Work up to a max in the complex. Cannot drop the bar during the complex.

-then-

“Iwo Jima”

50 Wallballs

40 Toes to Bar

30 Lateral Box Jump Overs @ 24/20”

20 Power Cleans @ 155/105#

10 Thrusters @ 155/105#

*Time Cap: 18 min

THURSDAY

Front Squat Party 6.0

EMOM until failure:

1 Front Squat

*Use the table below to select your starting load. Add 5 lb every minute. If you fail your rep or don’t complete your lift within the minute, your workout is done. If your partner fails their rep, ending their party, you may have an additional 20 seconds on that minute only to complete your rep. You must still rejoin the normal pace the very next minute.

*If you didn’t start with the empty bar and you didn’t survive 20 minutes, then row a 5000m penalty row at the end of class.

FRIDAY

Find a 1RM Hang Snatch or 5RM OHS

-then-

“Al Fajr”

21-15-9

Row for Calories

Pullups

*Time Cap: 8 min

SATURDAY

Happy Birthday United States Marine Corps

“Bert”

For time:

50 Burpees

400m Run

100 Pushups

400m Run

150 Walking Lunges

400m Run

200 Squats

400m Run

150 Walking Lunges

400m Run

100 Pushups

400m Run

50 Burpees

*Time Cap: 60 min

link to hero workout on crossfit.com

Training October 28th – November 3rd

SUNDAY

2:30 pm ROM WOD

3 pm “Scotty” Fundraiser

*There is still time to sign up on EventBrite

MONDAY

Post-Cycle Test

Max Set of Kipping Handstand Pushups

-then-

“Yeti”

For time:

25 Pullups

10 Muscle Ups

1.5 Mile Run

10 Muscle Ups

25 Pullups

*Time Cap: 25 min

Link to hero WOD on crossfit.com

TUESDAY

Find a 1RM Front Squat

-then-

Partner WOD

“Steiner Brothers”

Partner 1:

AMRAP 30 seconds

Row for Calories

-while-

Partner 2:

AMRAP 30 seconds

Wallballs @ 20/14# to 10’ target

-both partners rest 30 seconds while they swap stations-

-continue for 16 minutes (8 rounds of each exercise)

-score is total reps of Wallballs plus total calories.

WEDNESDAY

Coan Deadlift Program Week 3

*All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

15 MInutes to Complete

1 set x 2 reps @ 85%

-3 minute transition-

Speed Sets:

E1.5MOM for 6 Rounds

3 Deadlifts @ 70%

-3 minute transition-

Accessory:

E1.5MOM for 3 Rounds

8 Stiff-Leg Deadlifts @ +10# over heaviest load used last week. Use same load every round.

-3 minute transition-

E1.5MOM for 3 Rounds

8 Bent Over Rows @ +10# over heaviest load used last week. Use same load every round.

Homework:

E1.5MOM for 3 Rounds

8 Chinups (weighted if possible) @ +5# over heaviest load used last week. Use same load every round.

-then-

E1.5MOM for 3 Rounds

8 Good Mornings @ +10# over heaviest load used last week. Use same load every round.

THURSDAY

Bench Press Party

EMOM Until Failure

1 Bench Press

*Start at about 130-150# less than your 1RM Bench Press, or the empty bar, whichever is greater. If in doubt, choose the lighter starting load. Add 5# every minute. When you miss, you’re done. Only one attempt per minute.

Starting Load Choices:

Rx+: Choice/Choice

Rx:155/65#

Gold: 115/35#

Silver: 75# (Men only)

Bronze: 45# (Men only)

FRIDAY

“Griff”

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

-then-

100’ sprint.

-Record best of three attempts.

SATURDAY

“Partner Hansen”

With a partner, and only one partner working at a time:

5 Rounds:

30 Kettlebell Swings @ 70/53#

30 Burpees

30 GHD sit-ups

Cutoff: 35 min

Link to hero workout on crossfit.com

Training Oct 21st – 27th

 

Stripping...CrossFit style...Stripping weights!

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program Week 2

All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

12 MInutes to Complete

1 set x 2 reps @ 80%

-3 minute transition-

Speed Sets:

E1.5MOM for 8 Rounds

3 Deadlifts @ 65%

-3 minute transition-

Accessory:

E1.5MOM for 3 Rounds

8 Stiff-Leg Deadlifts @ +10# over heaviest load used last week. Use same load every round.

-3 minute transition-

E1.5MOM for 3 Rounds

8 Bent Over Rows @ +10# over heaviest load used last week. Use same load every round.

Homework:

E1.5MOM for 3 Rounds

8 Chinups (weighted if possible) @ +5# over heaviest load used last week. Use same load every round.

-then-

E1.5MOM for 3 Rounds

8 Good Mornings @ +10# over heaviest load used last week. Use same load every round.

TUESDAY

Handstand Pushup Cycle Week 3 Day 1

-then-

Find a 1RM Cluster

-then-

“Fran”

21-15-9

Thrusters @ 95/65#

Pullups

Time Cap: 10 min

WEDNESDAY

Handstand Pushup Cycle Week 3 Day 2

-then-

“Legion of Doom 2.0”

AMRAP 20

5 Handstand Pushups

5 Box Jump Overs @ 24”/20”

1 Tag Your Partner

Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.

THURSDAY

Find a 1RM Power Clean

-then-

“Bebop”

For time:

30 Overhead Walking Lunges @ 45/25# bumper

30 Knees-to-Elbows

30 Situps

30 Calorie Row

30 Situps

30 Knees-to-Elbow

30 Overhead Walking Lunges @ 45/25# bumper

Time Cap: 15 min

FRIDAY

Halloween Party tonight at 7PM

Workout in costume during any class. Top Male and Female score will get a prize. Must stay in costume the whole WOD to be eligible for the prize.

Handstand Pushup Cycle Week 3 Day 3

-then-

“Dork”

6 Rounds:

60 Double Unders

30 Kettlebell Swings @ 53/35#

15 Burpees

Time Cap: 30 min

SATURDAY

Teams of 3

“Buddy Bag 2.0”

For time:

800m Run

6 Rope Climbs

20 Power Snatches @ 115/75#

800m Run

9 Rope Climbs

30 Power Snatches @ 115/75#

800m Run

12 Rope Climbs

40 Power Snatches @ 115/75#

Training October 14-20

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program: Week 1

*All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

12 Minutes to Complete: 1 set x 2 reps @ 75%

-3 minute transition-

Speed Sets:

E1.5MOM for 8 Rounds

3 Deadlifts @ 60%

-3 minute transition-

Accessory:

E1.5MOM for 3 Rounds

8 Stiff-Leg Deadlifts @ moderate-heavy

-3 minute transition-

E1.5MOM for 3 Rounds

8 Bent Over Rows @ moderate-heavy

Homework:

E1.5MOM for 3 Rounds

8 Chinups (weighted if possible) @ as heavy as possible

-then-

E1.5MOM for 3 Rounds

8 Good Mornings @ as heavy as possible

TUESDAY

Handstand Pushup Cycle: Week 2 Day 1

-then-

“Karen”

For time:

150 Wallballs @ 20/14# to 10’ target

*Time Cap: 15 min

WEDNESDAY

Handstand Pushup Cycle: Week 2 Day 2

-then-

“Jennifer”

AMRAP 26

10 Pullups

15 Kettlebell Swings @ 53/35#

20 Box Jumps @ 24/20”

THURSDAY

“Viking Snatch 2.0”

Partner WOD

AMRAP 28

In teams of 2: Snatch for max load while completing the required rowing.

Rules:

One athlete rows while partner performs Snatch. Partners must switch every 2 minutes. While one partner is rowing, other partner will work up to a heavy Snatch and record his one heaviest successful Snatch during the 2-minute interval. Then when that athlete gets on the rower, he/she must complete 400/350m within the 2-minute interval. If the athlete fails to complete the required meters, then his previous Snatch does not count toward the team total. Athlete may rest the remainder of the 2 minute interval after completing the 400/350m row.

*Score is total of heaviest Snatches from each athlete during each qualifying interval. Don’t count Snatches if athlete did not complete the required row.

*All weight changes are done on the clock. Each team may start with one pair of bumpers on their barbell–any bumpers– but no weights on the floor to start. Starting with empty bar is fine too.

FRIDAY

Handstand Pushup Cycle: Week 2 Day 3

“Lucky 7s”

Version F

-In 7 minutes-

Run 800m

Max Reps Rope Climbs

*Each Rope Climb earns 12 points.

-In 7 minutes-

Run 400m

Find a max in the complex Power Snatch + 2 Overhead Squats

*Each pound earns 1 point.

-In 7 minutes-

Run 800m

Max Reps Thrusters @ 75/55#

*Each Thruster earns 3 points.

*Score is total points from all three parts.

*Brought to you by input from Leslie, Matt, Kaitlin, and Brian

SATURDAY

“Pillage and Plunder”

Teams of 3

AMRAP 30:

200/150 Calorie Row

20 Squad Pushups

50 Power Clean and Jerks @ 115/75

40 Power Clean and Jerks @ 135/95

30 Power Clean and Jerks @ 155/105

20 Power Clean and Jerks @ 185/125

10 Power Clean and Jerks @ 205/135

AMRAP Power Clean and Jerks @ 225/155 in remaining time.