Newsletter header
3 RNFT: Skin The Cats and Turkish Get-ups

3 rounds not for time of: 4 Skin The Cats 2 Turkish Get-ups, pick load

2-4 Skin the Cats TGU as heavy as possible

View Results (41)
Chipper: Single Dumbbell Hang Clean & Jerks, Burpees, Single Dumbbell Hang Clean & Jerks and 3 more

For time: 15/15 Single Dumbbell Hang Clean & Jerks, pick load 30 Burpees 10/10 Single Dumbbell Hang Clean & Jerks, pick load 20 Lateral Burpee Over Dumbbells 5/5 Single Dumbbell Hang Clean & Jerks, pick load 10 Dumbbell Facing Burpees

Single Dumbbell Hang Clean & Jerks- as heavy as possible We're going to revisit one of the movements we saw in the open, and then mix in three variations of the burpees. Couple things about the DB C + J's: 1) you need to alternate every 5 reps within each bigger set. So the set of 30 will be done as 3 set's of 5 per arm, alternating every 5. This is to add some coordination to the mix, which is one of the 10 general physical skills all of us crossfitters are supposed to test ourselves on from time to time. Yes it cuts into our time/score for the workout, but in terms of testing our everyday skillset, coordination plays a rather large role. And last time I briefed the list of crossfit's10 general physical skills, clock management and Rx'ing did not make the list. All that said, go as heavy as possible today, and ideally let's pick a weight that we can hang onto for 15 reps. This is another reason for the 5 rep swithc, it gives the other arm a slight break. DB can be exchanged from hand-to-hand in any position possible. I idea with the progression of burpees and each one's matching style is to try and challenge you more as the reps decrease. In theory the burpee should be fast than the BFB because you do not have to jump over an object and then spin around and do it again. Simply put, it's a way to make the workout not seem so mundane.

View Results (50)

Nothing assigned for May 23, 2018

Lifting: Back Squats and Bench Press

Back Squat 6x2 at 80% 1RM Bench Press 6x5 at 80% 1RM

View Results (1)
Weighted Pull-up 6-6-6-6

Weighted Pull-up 6-6-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (1)
Dumbbell Press 12-12-12

Dumbbell Press 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets.

Light

View Results (1)
Barbell Roll Outs : 3x12

Barbell Roll Outs 3x12 Rest as needed between sets.

View Results (0)
Tall Clean 3-3-3

Tall Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (4)
High Hang Clean 2-2-2-2

High Hang Clean 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (4)
Clean Start : 5-5-5

Clean Start 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (2)

Gym Activity

View Entire Activity Stream