5/14/18

“Kalsu”

James Robert “Bob” Kalsu (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He entered the army to fulfill his ROTC obligation in 1969. He served as a Second Lieutenant with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division in the Vietnam War. He was killed in action on July 21, 1970 by mortar fire near the Ashau Valley.

Freedom WOD Class

Warm Up: 5 mins
2 Rounds Unloaded bar bell
8 Front Squats
8 Push Press
3 Burpees

Strength: 12-15 Mins
Back Squats  **90%  + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 30 Min Cap
“Kalsu”
100 Thrusters (135,95) for Time
Every Minute on the Minute including 3-2-1 go..
5 Burpees (Scale 3 Burpees)

Scaled weight options:  (115,75), (95,65), or (75,45) etc..
Scaled rep options: 80 thrusters, 60 thrusters, or 50 thrusters
Scaled Burpee options: 3 EMOM

Kalsu is considered to be one of if not the hardest crossfit hero workout. Take a look at the story behind it…and scale appropriately!

https://athleticmuscle.net/kalsu-one-of-the-hardest-crossfit-workouts/

Post Score on white board.

Elite Competition Class

1. Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

2. Conditioning
For Time:
1,000 Meter Runner
21 Ring Muscle-Ups
5 Squat Snatches (205/145)
4 Squat Snatches (225/155)
3 Squat Snatches (245/165)
2 Squat Snatches (265/175)
1 Squat Snatch (285/185)

3. Conditioning
2 Rounds For Time:
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Power Cleans (145/100)

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch without moving feet x 2 reps

*Set 1 @ 60% of 1-RM Snatch
*Set 2 @ 65% of 1-RM Snatch
*Set 3 @ 70% of 1-RM Snatch
*Sets 4-5 @ 75% of 1-RM Snatch
*Sets 6-8 @ 80% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
Every 2 minutes, for 12 minutes (6 sets):
2 Cleans + 1 Jerk x 1 rep

*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Set 4 @ 85% of 1-RM Clean & Jerk
*Sets 5-6 90% of 1-RM Clean & Jerk

(Perform a Clean, drop the bar, then perform a Clean & Jerk)

D.
In 15 minutes, establish a 3-RM Back Squat

E.
Three sets of:
Chinese Row x 8 reps
Rest 60 seconds

Performance Power Training