10 min EMOM:
Evens: 30 sec L- Sit Hold
Odds: 30-50 DUs*
*If you’re proficient at DU’s, do 50. If not, attempt to make it to 30 each minute.
8 min AMRAP:
Jerks (185/125#) for max reps in remaining time*
*Your score is total number of jerks completed
Hang Power Clean: 2, 2, 2, 2, 2
Working up to 2 rep max
15 min AMRAP:
4 Hang Power Clean (165/115#)
12 Burpees Over the Bar
Strict Press: 5-4-3-2-1-1-1
Starting at 75% of 1RM
50 Wallballs (20/14#)
25 Ring Dips
50 Air Squats
The 2014 Reebok CrossFit Games are underway in Carson, CA this weekend. We celebrate the Games on Saturday with a special Hierarchy version of the Individual Games WOD “Triple 3.” May the odds be ever in your favor.
In teams of 2, complete for time:
30 Ground to Overhead (155/105#)
3 Mile Run
*Partners may break up the work however they see fit. Both partners may work simultaneously.
Tomorrow marks Week 3 of Capital Affiliate League — Team Hierarchy will travel to CrossFit Praxis (located at 14th and Florida NW) to throw down at 1PM. Come get loud your fellow athletes and coaches and get to know your local DC CrossFit community!
15 minutes to establish a 1RM Hang Power Snatch
20 Hang Snatch (105/70#)
40 Burpees to plate
Floor Press: 3-3-3-3-3-3
15 minute AMRAP:
100 DU Buy-In (counts against your time)
3 Wall Walks
Backsquat: 5, 5, 5, 5, 5
First set should be at least 75% of 1RM
50 Air Squats
25 Russian Twists (45/25#)
Chin-ups: 3 x Max Effort
12 minute EMOM:
5 Deadlifts (225/155#)
7 Bar Facing Burpees
If you worked out last week, chances are you got to meet CrossFit Hierarchy’s newest coach, Derrick Fields!
Derrick has been coaching CrossFit since 2012 and has worked with athletes at a number of DC boxes, including CrossFit DC, CrossFit Capitol Hill and CrossFit Praxis. In addition to his CF-L1, he is also holds a CrossFit Olympic Lifting certification and — like all Hierarchy coaches — is seriously passionate about helping athletes exceed beyond what they ever thought was possible. We’re beyond thrilled to have Derrick join our team — he brings the same high level of coaching you’ve come to expect from CFH. Here’s hoping he can also bring some diversity to the music selection…
Derrick will be leading both morning and evening classes, so be sure to welcome to the CrossFit Hierarchy community next time you see him! You can also email him at email@example.com.