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Rope Climb Development
RX: 6 Legless Rope Climbs from floor seated postions
FX: 2 Legless + 6 Rope Climbs
Conditioning:
AMRAP 5
15/12 Cal Ski Erg
10 Toes To Bar
Rest 5:00
AMRAP 5:
15/12 Cal Bike
10 Dual Dumbbell Hang Squat Cleans (50/35) (Fx: 35/20)
Rest 5:00
AMRAP 5:
15/12 Cal Row
10 Hang Kettlebell Snatches (24/16) (5L/5R)
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Strength:
3RM Push Jerk
18:00
From the floor
Conditioning:
5 Rounds for Time:
10/7 Ring Dips
10 Box Jump Overs 24/20
10 Chest to Bar Pull ups Fx: Pull ups
2019 CrossFit Open WOD 19.1
AMRAP 15
19 Wall Balls (20/14)
19 Calorie Row
For Standards and Flow: https://games.crossfit.com/workouts/open/2019/19.1
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Strength:
Every 90 seconds for 15:00
2 Deadlifts
*Increase load every set (consider how heavy you go if you are competing in the Open WODs)
Conditioning:
10-8-6-4-2
Front Squat (155/105) (Fx: 115/80)
Bar Facing Burpees (BCF Lateral)
DB Power Cleans (50/35) (Fx: 35/20)
Post WOD Finisher:
Accumulate a 6:00 plank on elbows
UPDATE: 7:30PM Class is cancelled tonight 2/20
Open gym from 1:30pm-5:30pm
4:30PM, 5:30PM, and 6:30PM WOD and 7-Fit are still on!
**CFR7 ATHLETES! WE WILL ADVISE OF CLASS CANCELLATIONS TODAY VIA WEBSITE/FACEBOOK AND INSTAGRAM. MAKE SURE YOU CHECK FOR UPDATES. STAY SAFE OUT THERE AND ENJOY THE SNOW!**
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Kipping Pull Up Technique:
4-5 Sets of
Rx+: 6 Pull ups + 4 Chest to Bar Pull ups + 2 Bar Muscle ups
Rx: 6 Pull + 4 Chest to Bar Pull ups
Fx: Max Effort
Conditioning:
AMRAP 20:
500 m Row
15 Push Press (115/80) (Fx: 95/65)
40 Double Unders
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
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Strength:
4 Supersets of:
4 Bench Press @ 75-80%(A)
12 Barbell Back Rack Lunges (6L/6 R) (ME: From the floor)
Rest as needed
“Conditioning:
For Time:
30/25 Cals Assault Bike or Ski Erg
50 Wall Ball Shots (20/14)
50 Power Snatches (75/55)
Stagger Appropriately”
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Overview Of The Week:
Monday: “Grace”
Tuesday: Bench Press
Wednesday: Kipping Pull-ups
Thursday: Deadlifts
Friday 19.1
Saturday: Thrusters
Sunday: Rope Climb Work
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“Grace”
For Time
30 Clean and Jerks 135/95 (Power Clean)
Fx: Grace
30 Clean and Jerks 115/80 (Power Clean)
12:00 Cap
Compare: 2/13/18
Every 2:00 seconds for 18:00
2 Back Squats
Increase load every set
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Conditioning:
3 Rounds of:
Rotating AMRAPS
AMRAP 2:
20/15 Ski Erg Cals
Max DB Overhead Lunge (10L/10R)
Rest 2:00
AMRAP 2:
20/15 AAB Cals
Max Abmat Sit ups
Rest 2:00
AMRAP 2
20/15 Cal Row
Max Rope Climbs
No Score: Go Hard and stay efficient
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Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
“The Chief:”
5 rounds,
AMRAP 3:
3 power cleans (135/95)
6 pushups
9 air squats
Rest 1 minute after each AMRAP and then begin where you left off.”
Compare to 4/21/2018
Post- WOD Finisher:
DB Strict Press
3 x 8-10 (ME)
3 x 8-10 Weighted Box Step Up (4-5 each side ME)
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