2 Wall Climbs + :10 HS Hold
5 Push Ups
10 Sit Ups
:15 Support Hold on Rings
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Then rest 5 min before next metcon.
For time:
100 Back Squats #95/65
*The bar will be taken from the floor. Every time you break up a set and the bar hits the ground, you must perform 10 burpees.
Performed with either PVC pipe or empty bar.
– Find starting position, ensuring shoulders and lats are fully engaged (butt down, big chest, eyes forward)
– Lift-off and hold at knees for 2 seconds, ensuring knees are pulled back far enough that your calves are near upright
– Draw bar back from lift-off position to waist, pausing again for 2 seconds with knees bent, torso upright (jumping position)
– Stand up quickly, drawing bar in a straight line from the waist to chest level, holding for 2 seconds on balls of your feet/”tip-toes”.
– Drop/Jump into bottom of overhead squat position, holding for 2 seconds before standing up.
– Repeat x15
Snatch EMOM for 15
2 Snatches
5 Burpees
Begin @ 60% of Snatch 1RM, add 2.5# each round until finish or until you can no longer complete a round.
** Once you are “out”, max burpees until the end of the 15 minute period.
1xME @ 95%
1xME @ 85%
2xME @ 75%
1xME @ 65%
10-9-8-7-6-5-4-3-2-1
Burpee Pull Ups
Push Press #135/95
Front Squats #135/95
*One person working at a time. Partner A does 10, 10, 10, then Partner B does 10, 10, 10. Partner A then does 9, 9, 9, and then Partner B does 9, 9, 9. All the way down to 1, 1, 1.
In memory of Bo Bryce Barnes, July 23, 2013 – January 20, 2016. He loved airplanes and anything that flew, so the 10-9-8…is the countdown to launch.
Complete 5 sets as heavy as possible. This should be done with a kettle bell in each hand at your sides. One length of the rig is 50ft, so complete 4 lengths unbroken as heavy as you can. NO RUNNING!! Walk slow and enjoy the grind.
3 rounds for reps of:
1 Min of Deadlifts #155/105
1 Min of Double Unders
1 Min of Strict Knees-to-Elbows
Enter total deadlift reps, total double under reps, and total strict kneed-to-elbows reps.
Perform as prescribed with the regular class
For time:
5 Hang Squat Cleans & Jerks #205/135
10 Hang Squat Cleans & Jerks #165/115
15 Hang Squat Cleans & Jerks #135/95
20 Hang Squat Cleans & Jerks #115/75
*Perform with the CF class
Mark foot position for split jerk, execute “drive and stomp” 3×5 focusing on technique and placement,
Immediately add “Tall Jerks” with a stationary rear foot and empty Barbell, 3×5, not to exceed 20% of Jerk 1RM.
Transition after a very short rest, <2 min, into 3x5 Split Jerks, not to exceed 50% Jerk 1RM
For time:
5 Hang Squat Clean & Jerk #205/135 10 Hang Squat Clean & Jerk #165/115
15 Hang Squat Clean & Jerk #135/95
20 Hang Squat Clean & Jerk #115/75
-100 Hollow Bounces
https://youtu.be/ofLYPP0sugY
-5 x :30 Handstand Hold
*Wall walk into position and hold with only nose and toes touching the wall.
Sit on a bench or box. Record last 3 sets of 5.
1 Min Max Box Jumps 24/20″
2 Min Rest
1 Min Max CTB Pull Ups
RX+
Muscle Ups instead of CTB
EMOM to failure:
30% of Max Box Jumps
+
30% of Max CTB Pull Ups
*Take 30% of whatever you got on the 60 sec max test, and perform both movements in the same minute until fail. Score is completed rounds plus any extra reps.
RX+
30% of Max Muscle Ups
Every 2 Min for 12 min:
3 Back Squats
*All sets at same weight.
3 Rounds
500m Row
10 Burpees over the rower
Rest 2 Min
CFXD – the Tenny’s of Saratoga Springs are co-owners of CrossFit Saratoga. They lost their 4 year old daughter this week. This workout is in honor of her. Wear pink in honor of Brighty.
5/19/2011 – 1/24/2016
2011 m Row then
5 rounds
19 Double Unders
19 Pull Ups
19 Sit Ups
19 Box Jumps
Rest 4 Minites
1 Round
24 Muscle Ups
24 Pistols
24 HSPU
24 Thrusters
24 Burpees
2016 m Row
Complete as a partner WOD – 1 athlete working at a time