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
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-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.
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.
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.
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
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