Home of CrossFit Sanctify!
0 Comments

Wednesday 140917


Congratulations to Rachel Bolek and her husband Brian on the birth of their first child, Thomas James Bolek! He was born this past Sunday, September 14 at 8:14 in the morning weighing 8lb 4oz. Everyone is happy and healthy and we're super happy for you Rachel!

Fitness

A. 1 power clean + 1 push press + 1 push jerk + 1 split jerk, 6 sets; 2:30 clock

Notes: If done correctly, the PP should be the limiter. Focus on securing a solid rack position so as to push through the shoulders/torso more so than the hands/arms.

+

Lurong Living Challenge WOD #2

"The Olympian"

9 min AMRAP:
20 G2OH
7 Bar Facing Burpees
15 G2OH
7 Bar Facing Burpees
10 G2OH
7 Bar Facing Burpees
5 G2OH
7 Bar Facing Burpees
AMRAP G2OH

Notes: The weight increases each round as the number of ground-to-overhead decreases. You are responsible for changing weights (whenever possible put a bigger bumper on...save the tens!) Weight options are as follows...

Level 1
Men - 20 (MB), 45, 65, 95, 115
Women - 14 (MB), 35, 45, 65, 85

Level 2
Men - 65, 75, 95, 135, 155
Women - 45, 55, 65, 95, 105

Level 3
Men - 95, 135, 155, 185, 225
Women - 65, 95, 105, 135, 155

Performance

A. CG floor press, 3-2-1 @30X1; 3min clock
B. Wtd pull-up (pronated), 3x2-3; 3min clock
C1. Push press, 3x4-5 TnG; rest 60sec
C2. DB bent over row, 3x6-8 ea. @20X0; rest 90sec
D. FLR on rings; accumulate 4mins
+
"The Olympian"

Notes:
- go for something heavy if feeling it on CGFP
- AHAP for wtd chin up
- hollow position is critical on FLR and a turnout would be nice as well; record total time for accumulating 4mins

Post results to Facebook.

Comments

0 Comments