Canwest games 17.4
WOD Description: Rx
For Time:
21-18-15-12-9-6-3
Overhead Squat 95/65
Toes to Bar
WOD Variations: Scaled, Masters 55+
AMRAP 9-minute
3,3,6,6,9,9,12,12..etc
BB F.Lunge (Per Leg)
KB Swings (American)
Detailed Description:
3 Barbell front rack lunges per leg
3 KB Swings
3 Barbell front rack lunges per Leg
3 KB Swings
6 Barbell front rack lunges per Leg
6 KB Swings
6 Barbell front rack lunges per Leg
6 KB Swings
Snatch (Build up, not TNG)
3-3-3-3-3
Snatch pulls @110% of 1rm (TNG)
3-3-3-3
Front squats (1sec pause at bottom)
3-3-3-3-3
Acc work
Dumbbell lateral raises
10-10-10-10
Once in a while, a workout comes around so terrifying that it must be named
“The Abomination”
2 rounds for reps:
1min air bike cals
1min D-ball cleans 100/70
1min GHD sit ups
1min sandbag manmakers 70/35
1min double unders
1min dumbbell power snatch 50/35
1min row cals
1min ring push ups
1min wall balls 20/14
1min peg board ascents
5min rest between rounds
Maintenance/Mobility
5-10min
Pull up clinic: Beat swing, kipping pull ups, chest to bar pull ups, butterfly pull ups
Echoes of 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 cleans 95/65
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 cleans 135/95
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 cleans 185/135
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 cleans 225/155
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 cleans 245/175
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 cleans 265/185
*If all reps are completed, time cap extends by 4 minutes. Cleans can be power or squats, whatever you need to get it done
Note: CrossFit Open 17.3 was with squat snatch and was also an official workout. For today, treat it like any other workouts at Pyro, scale as needed to your ability. Pick a ladder and pull up scale that will allow you to get up to 24min. For example: 75/95/105/115/135/145 and scale the chest to bar pull ups to pull ups or ring rows
Clean and jerk (3 cleans + 1 jerk)
1-1-1-1-1 (5×3+1)
Note: Squat cleans
Clean pulls @110% of 1rm clean and jerk (fixed load)
3-3-3-3
back squat (build up)
5-5-5-5-5
Acc work
Dumbbell shoulder press
5-5-5-5
Hero workout “MURPH” Sunday May 28th
Skills
10min EMOM alt min
20ft handstand walk
30 double unders
METCON
For time:
3 rounds
9 power snatch 75/55
9 toes to bar
9 box jumps 30/24
2 rounds
12 power snatch 75/55
12 toes to bar
12 box jumps 30/24
1 round
15 power snatch 75/55
15 toes to bar
15 box jumps 30/24
Classes at 9 and 10
Open gym at 11
Partner workout
15min to find 2 rep max shoulder press
Note: From the ground
For time:
21-15-9
Cal row
Kettlebell swings 70/53
Finisher: 50 synchronized sit ups. Partners facing each other, must be synchronized at the top, full sit ups.
Note: Partner one 21-21, partner two 21-21, then 15-15-15-15 and 9-9-9-9. One partner working at a time.
Gold Firebreather accomplished
Coach David
Gold Firebreather Requirements
Weightlifting:
Snatch, bodyweight
Clean and jerk, 125% of bodyweight
CrossFit benchmark workouts:
All, Rx
Hero workouts Rx:
Murph
Nutts
Nate
DT
Ship
Clovis
Rocket
Servais
Horton
Tommy V
CrossFit games open:
Compete at least once in the Rx division
Competitions:
Compete at least once in a Rx division (Team or individual)
COMPLETED!!
2017 Pyro Challenge. If you’re planning to do the full workout, please come at 9. We’ll start the workout at 0910 sharp. The full workout should take around 2hrs to 3hrs. If you’re scaling, we’ll have a start at 10 and 11, a warm up will be posted on the board, jump in when ready. Half, quarter or scale the workout as needed. Also, something like going as far as you can in 1hr is a good option for example. BBQ at 12pm. We’ll have burgers but if you want something else, go ahead, bring it. CLOVIS is one of the workouts required for the Gold Firebreather.
Note: Because of the nature of the workout and the length we won’t have day care for the kids today
“CLOVIS”
For time:
10 miles run
150 burpee pull ups
Note: Partition the run and the burpee pull ups as needed
U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.
Power snatch (build to max)
2-2-2-2-2
Overhead squat (build to max, if you can, snatch balance for the first rep)
3-3-3-3
Power clean + power jerk
2-2-2-2-2
Acc work
Dumbbell press
5-5-5-5
