Warm Up

Volleyball

Strength

3 rounds for form + weight:

10 Glute Ham Raise

10 Split Press

Met Con

AMRAP 12:

4 Overhead Step Ups  20″ (95/65)

3 Wall Walks

2 L-Sit Mini Rope Climbs (3 Feet)

1 Forward Rolls

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Strength

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Met Con

4 min AMRAP of:

Row For Calories

-then (no rest)-

4 min AMRAP of:

30 Double-Unders
12 Burpees

-then (no rest)-

4 min AMRAP of:

5 C2B Pull-ups
5 Ring Dips

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Mobility

Couch Stretch

Warm Up

4-Cone Drill x 3, Low, Medium, High

Strength

Back Squat 6×6 @ 70% 1RM

Met Con

AMRAP 7:

7   2-fer-1 Wall Balls

7   Thigh to Bar

7 KB Snatch (total) (70#/53#)

Competitors Optional Extra:

1 min ME Bar Muscle Ups then 3 Bar Muscle Ups EMOM 5 minutes

The post Smolov Day 1 – WoD 061713 appeared first on CrossFit Fenrir.

Enlarge image

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

“Gallant“

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

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Pigeon Pose

Front Rack Stretch on Rack

Skill

Cluster tekkers. Focus on landing in squat from clean

Kipping Tekkers

Fran Prep / Warm Up

Get Bar set up for Fran. If RX load up 135/95 and cycle between 3 reps of thrusters and 3 reps of chest to bar pull ups for 3 rounds. Go into fran pretty hot with a sweat on.

If you are not able to do all of the movements unbroken, establish your rest points before you go. Stay away from muscular failure so that you can get back on the bar faster. Move fast, breathe slow. Good luck!

Fran

21-15-9 for time:

Thrusters (95#/65) (no green plates)

Pull Ups

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Mobility

10 minutes Overhead Squat mobility

Strength

15 minute to find a 1RM Overhead Squat

Met Con

7 Minutes Left, Down by 6

Complete 2 rounds: 

1 minute – Max Rep One Arm 50 lbs DB Push Press

Rest 1 minute

1 minute – Max Effort L-Sit (1 Mississippi)

Rest 1 minute

1 minute - Row for Calories

Rest 1 minute

1 minute – Max Rep One Legged Burpee

Rest 1 Minute

1 minute – Max Rep Slam Ball Over Barbell

Rest 1 minute

Competitors Optional Extra:

Run 1 Mile for time

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CrossFit Gym Lakeland

Warm Up

5am help coach Anitra put the rings up!

3 rounds:

3 Mini Kick Ups

3 Yard Inch Worm

3 V-Ups

Mobility

Fancy new external rotation stretch for shoulders.

Skill/Strength

10 minutes to find:

1RM Handstand Pushup Deficit (largest deficit possible)

Max Effort Unbroken Muscle Ups (If you don’t have muscle ups, spend this time working on ring pull ups/dips if possible. If you don’t have those, find a suitable push/pull scale to strengthen your pull and push)

Met Con

Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

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Mobility

1 minute each side:

Pigeon Pose

Front Rack Band Stretch

Calves Stretch

Warm Up

Clean + Split Jerk Tekkers

Strength

15 minutes to establish a 1RM Clean (full squat) and Split Jerk

Met Con

10 Rounds for time:

2 Front Squats @ 185

10 Burpees

10 Hurdle Lateral Jumps

The post Testing Week Day 2 – WoD 061113 appeared first on CrossFit Fenrir.