EMOTM 10:
Evens: 5 muscle ups
Odds: 5 box jumps (high – athletes choice)
AMRAP 15:
5 power cleans, 145/100
15 wallball shots, 20/14*
30 double unders
*Each time you drop the wallball shots, add 5 double unders to rep count for remainder of the workout.
Make sure you enter your CrossFit Open 15.2 scores before 8pm Monday night! Great job this week.
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Strength:
Deadlifts, 5×5 (A)
Metcon:
5 rounds for time:
Row 200m
10 shoulder to overhead, 115/80*
10 burpees over bar
*Each time you drop the shoulder to overhead, add 2 burpees to rep count for remainder of the workout.
Black and Red Barbell meets at 9am. Open gym from 9-11am.
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Yoga with Jenn at Ballston Crossfit at 10am (dress WARM – with the cold weather it’ll be chilly in the box). Members of both boxes get free classes and for non-members its $10.
BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking). There is a huge pay parking garage under the space and you can also pay $1 to park at the Ballston Mall (4-5 blocks away).
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
