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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, December 20, 2013

November PR board, we needed two boards! Way to go CFW.
November PR board, we needed two boards! Way to go CFW.

Fitness:
A. Jerk from rack; build to a heavy single, then downsets 2 x 2
B. 15 min AMRAP with a partner:
Pullups 20 reps
Pushups to plates 20 reps
Row/Airdyne 20 calories
Box Jumps 20 reps (20/16) jump up step down
KB Snatch (35/25) 20 reps total

Health:
A. Jerk from rack; build to a heavy single, then downsets 2 x 2
B. 15 min of work, resting as needed:
Strict Pullups 4-5 reps
Pushups to plates or rind dips 4-5  reps
Russian Step Up 5 reps per side reps
KB swing or snatch 8-10 reps
Row or Airdyne 1 min at recovery pace

Performance:
A. Jerk from rack; build to a heavy single, then downsets 2 x 2
B. 15 min AMRAP with a partner:
Chest to Bar Pullups 20 reps
Ring Dips 20 reps
Row/Airdyne 20 calories
Box Jumps 20 reps (24/20) jump up step down
KB snatch 20 reps total (55/35)

Competition:
Though Friday is usually our rest day, you may need to make some adjustments for the holiday season.  So if you know you’ll be missing workouts over the weekend, you can do this workout.  Please prioritize Performance WODs in class over the next 2 weeks and get in whatever workouts you can, and we’ll try to get on a more regular schedule in the new year.

Coach’s Tips

For Part A, you will be working toward a heavy single on the split jerk from a rack.  You may also choose to work on Push Press or Push Jerk if you are new to CFW and don’t have a lot of experience with Olympic lifts. After reaching your heavy single for the day, reduce the weight by 10-20 lbs and do 2 downsets of 2 reps.  For Part B, we have an AMRAP with a partner, with one person working at a time, alternating movements.  So the first person will do the pullups or ring rows, the second the pushups or dips, then the first person does the rowing or airdyne, the second does the box jumps and the first does the KB snatches.  This then means that the second partner gets to start the next round so that both teammates will get to do all the movements.

Please record best jerk weights (press outs don’t count), along with number of rounds for the AMRAP.

 

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