Clean + Lunge Complex: 1-1-1-1-1-1
1 Rep = 1 Power or Squat Clean + 2 Reverse Front Rack Lunges
20 OH Walking Lunges (45/25#)
20 Russian Twists
20 Plate Floor Press
Ring Dips: 10-10-10
Slow and controlled, full range of motion.
25 min AMRAP:
6 Burpees Over the Erg
Partner A completes 1 full round while Partner B rests, then switch. Continue to switch until time expires.
Score = total rounds completed as a team.
15 min to establish a 1RM Power Snatch
20 min EMOM:
Power Snatch (115/75#)
Box Jump (24/20#)
Perform 1 Power Snatch and 1 Box Jump the first minute, 2 Power Snatches and 2 Box Jumps the second minute, 3 Power Snatches and 3 Box Jumps on the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute, then start back at 1. Continue to climb the ladder in the same manner until time expires.
Score = highest round of completed reps.
This Saturday marks the last week of regular season Capital Affiliate League competition! Team Hierarchy is currently sitting in third place overall and is looking to punch their ticket to the August 23 Championship Tournament.
Come out to District CrossFit in SW on Saturday at 2:00pm to cheer them on as they throw down against some of the division’s top teams in two very exciting WODs!
Behind the Neck Jerks: 1-1-1-1-1-1-1
100 KB Swings* (32/24kg)
*At the top of every minute, stop and do 5 burpees. Resume swings where you left off. Workout is complete when you reach 100 KB swings.
Compare scores to April 19, 2014.
Handstand Progressions: Handstand holds, kipping
Every 4 min for 24 min:
Strict Pull-ups: 4 x Max Effort
10 min AMRAP:
5 SDLHP (135/95#)
Front Squat: 2, 2, 2, 2, 2
1 Set = 1 Pause Squat (2 seconds) + 1 Squat
Every :90 for 15 minutes:
1 High Hang Clean + 1 Clean @75-85% of 1RM
20 min AMRAP:
Partner A completes a 400m Run while Partner B performs as many Wall Walks as possible. When Partner A returns from run, Partner B completes a 400m run while Partner A completes as many Walk Walks as possible.
Score = Total # of total Wall Walks when time expires.