Archive For: c&j

Max Tuesday 2/17

The Outlaw Barbell Efficiency Test
A.
– establish a heavy snatch within 15 minutes
– 2 minute to bring that load down to 80%
– using this new load do 2 snatches EMOM from 0:00 to 4:00
– At 5:00 do AMRAP as possible until 7:00

B.
– establish a heavy clean & jerk within 10 minutes
– 1 minute to bring that load down to 60%
– AMRAP in 2 minutes

Hero Friday 2/13: Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Deload Tuesday 2/10

The Outlaw Barbell Efficiency Test

A
– establish a heavy snatch within 10 minutes
– 1 minute to bring that load down to 80%
– using this new load do 2 snatches EMOM from 0:00 to 4:00
– At 5:00 do AMRAP as possible until 7:00

B
– establish a heavy clean & jerk within 10 minutes
– 1 minute to bring that load down to 80%
– using this new load do 2 clean & jerks EMOM from 0:00 to 4:00
– At 5:00 do AMRAP as possible until 7:00

Skills Tuesday 12/30

STRENGTH
handstand development

CONDITIONING
“ISABEL”
for time:
30 snatches*

or

“GRACE”
for time:
30 clean & jerks*

or

“ISAGRACE”
for time:
30 snatches* 30 clean & jerks*

* Rx = 61/43kg

Skills Tuesday 12/30

STRENGTH
handstand development

CONDITIONING
“ISABEL”
for time:
30 snatches*

or

“GRACE”
for time:
30 clean & jerks*

or

“ISAGRACE”
for time:
30 snatches* 30 clean & jerks*

* Rx = 61/43kg

12/24 Christmas Eve Special!

It’s the tradition that Level 4 CrossFit Seattle, formally CrossFit North, started more than 10 years ago!

“The 12 Days of CrossFit”

in “Cumulative Song” format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 45/30kg
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard.

12/24 Christmas Eve Special!

It’s the tradition that Level 4 CrossFit Seattle, formally CrossFit North, started more than 10 years ago!

“The 12 Days of CrossFit”

in “Cumulative Song” format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 45/30kg
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard.