10 Dips (Strict) + 10 clapping push-ups x 3
Handstand hold ( Chest facing wall ) 1 min x 3
15 minutes Split Jerk practice.
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.
***NEW NOON CLASS STARTS @ 1130
***ONRAMP STARTS TODAY @ 1100
15 hollow + 15 arch rocks x 6
0:15 L-sit + 0:15 dragon flag hold x 5
1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Courtesy of compWOD
Clean & Jerk 185/120#
Congrats to Coaches Joe and Kyle for completing the Outlaw Way World Tour this weekend. We look forward to absorbing the knowledge you gained…and more PRs.
4 X 2 Strict muscle ups + 2 Kipping muscle ups
5 X 0:10′s Iron Cross Hold ( View Movements for 1st, 2nd, 3rd Position)
1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
3 rounds for time of:
14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 KB Swing (1.5/1pd)
28 Shoulder touches (chest facing wall)
8 Pull ups + 15 Beat swings x 4
0:15s L-sit hang on bar + 5 Ball ups x 4
20 minutes to establish a 1RM Clean & Jerk
20 minute AMRAP of:
10 Pushups (hand release) <- THATS RIGHT!
15 Air Squats
7 dips + 10 Push on rings x 6 (Strict)
0:20′s False Grip Holds on a bar x 4
20 minutes to establish a 1RM Deadlift
0:15′s Front lever hold ( Tuck position ) + 5 ice cream makers x 5
15 minutes to establish a 1RM Weighted Strict Pullup.
Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.
Run 1 mile – for time.
***NOTE: The On-Ramp course has been moved to next week, and will start on the 17th of September at 1100!buy viagra
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Today we start a new bit of programming. As you may have noticed, last week was all about establishing a 1RM for most of your feats of strength and coordination. Now we are going to start a 12-week build cycle, and at the end we will test you again to track progress. You may also notice that this looks a LOT like the programming from Outlaw CrossFit, and you would be right. Since we make no money what-so-ever here at CFCP, we are going to take an established known-good and take every possible opportunity to expose our athletes to it. Enjoy!
15 Hollow Body rocks + 10 Tuck Crunch x 4
0:30′s Chest facing wall handstand + 0:15′s Ring support hold x 5
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70% of 1RM
30 minutes to establish a 1RM Back Squat. Yes, 30.