6 Minutes of: Back/Hip/Back/Shoulder/Ankle Mobility

A- 5 Minute AMRAP of: 200M Run/21 Jumping Ball Slam (20/15)/8 Strict Pull Up

B- Clean- 10 Minutes To A Heavy Double + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds

C- D.B. Snatch- 12/12/12/12 each alternating; 1 Minute Rest Between Sets

Notes: D.B. Starts on the ground/Passes to over head position in 1 fluid movement/Full lock out in over head position/Control D.B. back to ground with both hands if necessary/Switch hands and repeat

D- Complete 2-3 Rounds of:12 Ring Row;45 Seconds Rest/10 Seated D.B. Press (45/25×2);45 Seconds Rest/1 Minute Max Reps Box Jump (30/24″);45 Seconds Rest (2-3 rounds depending on time left in class)

14 replies
  1. cahill
    cahill says:

    Minutes of: Back/Hip/Back/Shoulder/Ankle Mobility

    A- 5 Minute AMRAP of: 200M Run/21 Jumping Ball Slam (20/15)/8 Strict Pull Up- 1 round and a run

    B- Clean- 10 Minutes To A Heavy Double + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds- worked to 185 on the double. then got 7/8/8 reps

    C- D.B. Snatch- 12/12/ each alternating; 1 Minute Rest Between Sets- at 45#

    Notes: D.B. Starts on the ground/Passes to over head position in 1 fluid movement/Full lock out in over head position/Control D.B. back to ground with both hands if necessary/Switch hands and repeat

    D- Complete 2-3 Rounds of:12 Ring Row;45 Seconds Rest/10 Seated D.B. Press (45/25×2);45 Seconds Rest/1 Minute Max Reps Box Jump (30/24″);45 Seconds Rest (2-3 rounds depending on time left in class)- 2 rounds. glad we got this little Metcon in.

    Reply
  2. CT
    CT says:

    A: 5 Minute AMRAP of: 200M Run/21 Jumping Ball Slam (20/15)/8 Strict Pull Up: 1 round + 15 JBS

    B: Clean: 10 Minutes To A Heavy Double: 95×2 / 115×2 / 135×1 / 135×2 + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds: 30 total @ 95 lbs

    C: D.B. Snatch: 12/12 each alternating; 1 Minute Rest Between Sets: @ 25 lbs each

    D: 2 Rounds of: 12 Ring Row; 45 Seconds Rest / 10 Seated D.B. Press (45/25×2) ; 45 Seconds Rest/1 Minute Max Reps Box Jump (30/24″); 45 Seconds Rest.

    Reply
  3. Tina
    Tina says:

    Awesome pic KS!

    CrossFit Woodward Austin, TX
    Fran (no explanation needed)
    7:50 Rx and PR! Still gotta get faster! Did first and last set of thrusters unbroken!

    Reply
  4. Louis Vasquez
    Louis Vasquez says:

    That’s a bad ass pic!

    A- 5 Minute AMRAP of: 200M Run/21 Jumping Ball Slam (20/15)/8 Strict Pull Up= (2rnds+100m run)

    B- Clean- 10 Minutes To A Heavy Double + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds= 145lbs for double/ 100lbs amrap(24reps)

    C- D.B. Snatch- 12/12/12/12 each alternating; 1 Minute Rest Between Sets

    Notes: D.B. Starts on the ground/Passes to over head position in 1 fluid movement/Full lock out in over head position/Control D.B. back to ground with both hands if necessary/Switch hands and repeat

    D- Complete 2-3 Rounds of:12 Ring Row;45 Seconds Rest/10 Seated D.B. Press (45/25×2);45 Seconds Rest/1 Minute Max Reps Box Jump (30/24″);45 Seconds Rest (2-3 rounds depending on time left in class)

    Reply
  5. Cory
    Cory says:

    Oly:
    Glad to be back after a week off.

    6min AMRAP: 200M Run/21 Ball Slam (20)/8 Strict Pull Up: 2rds +200m + 10 BS

    2RM Clean – 95/135/165/185/205/225 (Hit first, failed second coming up)

    3 x 1min Max Reps Clean @ 135 – 7/8/7

    Hang Clean Pulls – 3/3/3 @ 185 – 2/2 @ 205 – 2 @ 215

    DB Snatch Tabata – 6/6/5/5/5/5/5/5

    Reply
  6. Victoria
    Victoria says:

    A- 5 Minute AMRAP of: 200M Run/10 Ball Slam (20/15)/5 Strict Pull Up (2 pull ups/3 chin ups)= 2 rounds

    B- Clean- 10 Minutes To A Heavy Double
    95/115/135/145/150

    + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest between rounds
    95lbs
    8/9/8.

    C- D.B. 12/12 each arm 1min red between sets

    1min 20sec 1st round
    1min 22sec 2nd round

    D- Complete 2- Rounds for time
    12 Ring Row;
    10 Seated D.B. Press (25×2);
    12 Box Jump (24″);
    3min 26sec

    bonus round:
    NFT
    15/15/15 ghd situps

    Reply
  7. Tom Mellor
    Tom Mellor says:

    A- 5 Minute AMRAP of: 200M Run/10 Ball Slam (20/15)/5 Strict Pull Up: 3 Rds + some running < 200m

    B- Clean- 2 @ 95/135/165/185f/185f (failed on 2nd rep both times) + 3 Rounds of: 1 Minute Max Perfect Reps @ 115: 8/9/9

    C- D.B. Snatch- 12/12/12 each alternating @ 25/25/45

    D- Complete 2 Rounds of:12 Ring Row/10 Seated D.B. Press (45×2)/12 Box Jump (30″): 7:15 Rx

    Reply
  8. Oak
    Oak says:

    I felt like venting a little and this workout got the brunt of it. I love you crossfit, you are the beast!

    6 Minutes of: Back/Hip/Back/Shoulder/Ankle Mobility

    A- 5 Minute AMRAP of: 200M Run/21 Jumping Ball Slam (20/15)/8 Strict Pull Up
    2 Rounds (back and shoulders felt dead)

    B- Clean- 10 Minutes To A Heavy Double 95/125/155/165/175 got 1 (PR) failed the 2nd

    + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes Rest Between Rounds
    107 lbs 11/14/13 38 total

    C- D.B. Snatch- 12/12/12/12 each alternating – did all sets consecutive no rest per Coach, first occasion performing the movement aside from just practice, used 25lbs, next time going heavier

    D- Complete 2-3 Rounds of:12 Ring Row/10 Seated D.B. Press/12 box jumps (30/24″) 2 rounds and no rest per coach, used 25lbs (there are no 35lbs? Didn’t feel in control of the 45lbs. Again, shoulders and back felt dead). 30″ box – finished in 2:40

    Reply
  9. Coach Iz
    Coach Iz says:

    A- WU- 5 min amrap of: ballslam 20#/8 strictish Chin up/200m run= 2 + Run + 12 BS
    B- Clean- WU- 2@45/95 + WS- 2@135/165/185/205 ran out of time + 3 rounds of 1 min max reps @ 65% (135)= 9/11/9 total:29
    C- DB Snatch- 12/12/12/12 each @ 45lbs
    D- 3 rounds of: 10 Seated DB Press (35×2);45 sec rest/12 Ring Row;45 sec rest/1 min max reps box jump=19/22/21@24″

    Reply

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