Romanian Deadlift: 8-8-8-8-8
15 min AMRAP:
30 Burpees Over-the-Bar
10 Deadlifts (225/155#)
Working up to heaviest set
In teams of 2, for time*:
100 Hang Power Cleans (135/95#)
100 Push Presses (115/75)
*Every minute on the minute, both partners stop complete 4 burpees
**Only 1 partner works at a time
***All 100 reps of HPC must be completed before moving on to PP
Weighted Chin-ups: 1-1-1-1-1-1-1
10 KB Swings (32/24kg)
10 Box Jumps (24/20″)
10 Goblet Squats (32/24kg)
10 min EMOM, alternating:
5 Deadlifts @ 65% of 1RM
12 min AMRAP:
7 Deadlifts (255/175#)
The Hierarchy Holiday Party is this Saturday, December 13!
Our friends at Southern Hospitality have given us free rein of the first floor bar and outdoor covered patio from 7:00-10:00pm, so come out and celebrate with the Hierarchy coaches and your fellow athletes one last time in 2014!
Who: CrossFit Hierarchy athletes, friends & family
When: Saturday, December 13
Where: Southern Hospitality (duh)
Floor Press: 5-5-5-5
3RDs, for max reps*:
2 min Row (Cals)
2 min Burpees
2 min Ring Dips
1 minute rest after each round
*Score = Total # of reps after 3 rounds.
Front Squat: 5-5-5-5-5 @ at least 75% of 1RM
3 Squat Cleans (205/145#)
15 minutes to establish 1RM Snatch
12 min EMOM:
Even min: 2 Snatch @ 80% of new 1RM
Odd: 1 Round of “Cindy”*
* 1 Round of Cindy:
15 Air Squats
We’re excited to be fielding two teams for the upcoming Capitial Affiliate League Winter season! Thanks to everyone who came out for CAL tryouts… and the make-ups… and the make-up make-ups.
Tryout results and team assignments are below. You will receive an email from your team captain this week with more information about registration, practices and competition schedules.
Can’t wait to watch you guys represent in 2015!
Chris Rizzo (Captain)
Christine Robinson (Captain)