Open gym Saturday only runs from 11-12. Foundations will start at 11am as well. Sorry for the inconvenience!
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Technique work for power clean and split jerk
Strength:
Power clean to front squat to split jerk, 10×1.2.1 (A)
Weighted (back rack) lunges, 3×10 (A)
*Complex is one power clean to two front squats to one split jerk.
Friday is a regular schedule. Lets get it!
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Technique/Skill:
Chest-to-bar pullups
Metcon:
CrossFit Open 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
ALL CLASSES TODAY ARE CANCELLED! Be safe. Ballston CrossFit will be running a limited schedule (check the FB page or WOD post for updates) – feel free to WOD at BCF if you can get there. Be careful!
Please bring a change of shoes to BCF if you do make it out there to try and control the mess from the snow. Thank you!
Strength:
Push press, 7×2 (A)
Metcon:
12 minute cap:
Row 2000m
*With the remainder of the 12 minutes, complete max rep clean and jerks 135/95
Technique:
Pistol Squats
Metcon:
“Mary”
AMRAP 20:
5 handstand pushups
10 pistols
15 pull ups
