Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Freedom WOD Class
Warm Up: 8 mins
3 Rounds
8 Kip Swings
8 Glute Bridge
20 Sec Handstand Hold
5 Cal Row
Back Squat **90% + 10 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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: 20 Min
“Nate”
20 Min AMRAP:
2 Muscle Ups or 4 Pull Ups
4 Handstand Push Ups
8 Kettlebell Swings 70/53 scale 53/35
Post Score on white board.
Elite Competition Class
1. Snatch Skills
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.
2. Squat Snatch
On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional times
3. Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
Brother Bro’s Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch without moving feet
*Set 1 – 2 reps @ 60% of 1-RM Snatch
*Set 2 – 2 reps @ 65% of 1-RM Snatch
*Set 3 – 2 reps @ 70% of 1-RM Snatch
*Set 4 – 2 reps @ 75% of 1-RM Snatch
*Set 5 – 1 rep @ 80% of 1-RM Snatch
*Set 6 – 1 rep @ 85% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
C.
In 20 minutes, establish a 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps
*Sets 1-2 @ 95% of 3-RM Back Squat
*Sets 3-4 @ 90% of 3-RM Back Squat
E.
Three sets of:
Chin-Ups x 8 reps
Rest 60 seconds
Performance Power Training
Monday, 21st, 2018
Jet Fuel: Ski Erg, or Assault Bike aggressively for 1 minute
-then
Tabata alternating:
Renegade rows https://youtu.be/7qZBfOlLiWA
*Use lightweight, focusing on core stability and db control
Push Press
-then Mash Upper Body
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench/Pushups-Superset
7x
3 Bench Press @65%
Max Reps Pushups
**Superset-Perform 3 bench press and immediately perform max reps pushups without rest. Then rest as needed before the next set.
**Scale to get at least 10 reps pushups
-then
Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.
GainCity:
-Red only: 5xmax reps pushups
**Scale to get at least 10 reps pushups
-5×25 DB CSR (chest supported rows) https://youtu.be/JIl8pvixHVA
*For today, hold DBs in line with the bench
-3xDB Curl Dropsets https://youtu.be/kC77aqqsEMc
*Perform 4 dropsets (including the first set)
*Start with a weight you can get 20ish reps with
*Max reps of each sub-sequential weight
-5xmax reps dips
*Scale to get 20ish on the first set.
*Preferably NOT on rings. Use a dip bar if available or benches or boxes or GHD Bars. Scale anyway needed. Slingshot ok. Help from Feet ok.
After Burner:
20-15-10-5
Burpees
Situps