Month: February 2019

WL – Snatch


Issaquah, Redmond, Sammamish – CrossFit

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Hang Snatch + Snatch *Touch and Go* (10 Rounds – Every 1:30 do 1 Complex )

Touch and Go! Any regrip of the barbell would be a NO REP. Adjust the Hands at the Hang
Start at 75%+/- Add weight each Round We are looking to hit all complexes at 75%+ NO MISSES. NO PRESS Out or Sloppy Lifts. Fast and Snappy! DO NOT add weight if it feels sloppy or the Coach says NO.

NO MISSES – If you do at the end of the work do 5 Burpees for Every Missed Rep.

ME Lower Front Squat


Issaquah, Redmond, Sammamish – CrossFit

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Paused Front Squat (2-2-2-2-2 First set @ 80%+/- Add Weight ea. set)

NO BELT – Build the Core!

Pause 3 Seconds in Absolute Bottom on 1st Rep ONLY

2k Row 5 Burpee EMOM (Time)

2000m Row

Every Min on the Min 5 Burpees

Until 2000m is Rowed
Your 1st min is the longest time on the rower so go hard.

Transitions will be key so set those foot straps up so you can get in and out quickly without using your hands

Heavy Long


Issaquah, Redmond, Sammamish – CrossFit

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Roney (Time)

4 Rounds for time of:

200m Run

11 Thrusters, 135#

200m Run

11 Push Press, 135#

200m Run

11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here

GWOD


Sasquatch CrossFit | GWOD

GWOD

By:

Issaquah, Redmond, Sammamish – CrossFit

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Metcon (Time)

Handstand work

then

7 Rounds FOR TIME:

3 pull up

3 chest to bar

3 bar muscle up

3 ab complex

DE Upper Pull


Issaquah, Redmond, Sammamish – CrossFit

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Strength – Tempo Pull Ups (31X3) (No Measure)

4 Rounds

5 Tempo Pull Ups (31X3)

Band or any assistance can used

Start with Chin OVER Bar – use box and jump to this start position

3= 3 Sec to Lower to full extension

1= 1 Sec hold at full extension

X= 0 Sec pull up/jump back to top

3= 3 Sec Hold Chin Over Bar

Count = one thousand one, one thousand two, etc…

Team AMRAP (AMRAP – Rounds and Reps)

20 Min AMRAP

15 Kettlebell Jumping Goblet Squats (53/35)

10/8 Cal. Assault Bike

10 Clapping Pushups

8 Kettlebell High Plank Passthrough (53/35)

2 Rope Climb
Teams of 2 Alt. ea. Movement

KB Complexes and Row Sprints


Issaquah, Redmond, Sammamish – CrossFit View Public Whiteboard Multiple KB Complexes (Time) 14-12-10 Kettlebell Single Leg RDL (55/35) Kettlebell Bent Over Row 1 min Rest 12-10-8 Alt. Russian Kettlebell Swing (53/35) Kettlebell Push Press 1 min Rest 10-8-6 Kettlebell Clean (53/35)- (Swing) Kettlebell Thruster 1 min Rest 8-6-4 KettleBell Snatch (53/35) Kettlebell WindmillRX+ 70/53 The … Continue reading KB Complexes and Row Sprints

WL – Clean


Issaquah, Redmond, Sammamish – CrossFit View Public Whiteboard #1: Power Clean (You have 8 min to Find a 1RM for today ) 2 Min rest then start WOD #2 #2 : Power Clean (8 min [email protected] 90% of today’s max) DO NOT use your all time PR. USE todays number

ME Upper Bench Press


Issaquah, Redmond, Sammamish – CrossFit View Public Whiteboard Close Grip Bench Press (3-3-3-3-3 First Set 75%+/- Add weight ea. set ) Hands and Shoulders in the same line. Elbows Glued to your side, at the bottom your Thumbs Should almost touch your Chest 100 cal Assault Bike – Variations (Time) 0-25 cal. Arms & Legs … Continue reading ME Upper Bench Press

Gymnastics HSPU


Issaquah, Redmond, Sammamish – CrossFit View Public Whiteboard DUBS/ABs/MBClean/Pull/Push (Time) 3 Rounds 50 Double Unders 40 Sit-up 30 Medicine Ball Cleans (20/14) 20 Pull-ups 10 Handstand Push Ups RX+ Unbroken Double Unders, 20 GHD Situps and Chest To bar Pullups