NO 1630 WORKOUT TODAY.

"Isabel"

For time:

Snatch: 135 pounds, 30 reps

Use 95 pounds, 65 pounds or PVC as needed. Post time and load to comments.



We will start with the Burgener warmup and then do the four transfer skills (overhead squat, pressing snatch balance, heaving snatch balance, and snatch balance).

Five rounds for time of:

50 Squats
100 Rope jumps

Post time to comments.



Full range of motion on the squat: hips drop below the knee caps, hips fully extend at the top.

For planning purposes, the Friday 1630 session is going to be cancelled. Plan to attend the 0630 or 1145 workout on Friday.

BRING YOUR FLAK JACKET IF YOU HAVE ONE.

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

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Put dumbells behind you between the calves or use belt around the waist hanging kettlebell(s) or weight plates from the belt.

"J.T."

21-15-9 reps of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.

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Control your body when coming out of the handstand pushup. Bring one leg down and then the other leg. Do not flail to the ground.

For time:

Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups

Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups

Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups

Run 400 meters

Post time to comments.



Powerclean is from the ground to the shoulders. The front squat is not required on the powerclean. Remember triple extension on the powerclean (shrug, hips open, up on toes).

Back Squat 3-3-3-3-3 reps

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"He that is good for making excuses is seldom good for anything else." - Benjamin Franklin

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

For time:

Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups

Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups

Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups

Run 400 meters

Post time to comments.



“Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.” - William Bennett

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Three rounds for time of:

35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Post time to comments.



"The most important quality in a leader is that of being acknowledged as such. All leaders whose fitness is questioned are clearly lacking in force.” - Andre Maurois

0630, 1145, @ 1630 @ MACG-28 Pull Up Bars

Deadlift 1-1-1-1-1-1-1 reps

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"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly." - Stephen R. Covey

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

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"Do not let what you cannot do interfere with what you can do." - John Wooden

0630, 1145, & 1630 & MACG-28 Pull Up Bars

0630 CANCELLED DUE TO RAIN

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." - Vince Lombardi

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

1630 WAS CANCELLED DUE TO RAIN

Run 5 K

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Crossfitters can lift weights, do gymnastic movements, and run short and long distance. Be ready to set a PR on this long distance run!

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Five rounds for time of:

95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.



"It's the neatest thing since pockets on shirts." - Jeff Tucker, Crossfit Gymnastics Certification Instructor.

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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"How you Crossfit says alot about how you live the rest of your life." - Unknown

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080815.



“The world breaks everyone, and afterward, some are strong at the broken places.” - Ernest Hemingway