Warm Up and Mobility
Gymnastics/Skill 3 RNFT 5-10 Unbroken Chest to Bar Pull Ups L-Sit 20-30 seconds Oly Warm Up and Skill Snatch Pull+ Hang+Snatch (1+1+1) x 3 OTM 5 Snatch Complex Hang Power Snatch+ Snatch (Moderate) “Leave you for Dead” AMRAP 5 5 x Power Clean 205/135 25 x Double Unders Rest 2 Minutes AMRAP 5 6 x Deadlifts 12x Box Jumps (If you did “Let ,er Rip, Hang Ten” you can sub box jumps with 20 x Air Squats) Events Hey CFRT, fun packed weekend for a lot of you. Just so you guys know upcoming events that other Rail Trailer’s are doing will be posted on the announcements board and on the FB Group. It’s a lot of fun to do challenging events together and we encourage you guys to have as much fun outside of the Box as you guys do inside. If you are up to something fun that you think other Rail Trailer’s may want to do, let us know. We will post on the announcements and news board and also feel free to post it on our group page. Lets do this!
I’m up at 4:07 am right now… I better kill this workout
Snatch work #105
Leave You For Dead
4 rounds (155/50 singles)
4 + 1 rounds (155/24″)
Great work 5 a.m. Awesome coaching PJ and Mike.
Enjoy the day.
Dropped in last night for let er rip, hang ten….awesome workout. Thanks Mike and PJ and all the crossfitters for making me feel at home.
Thanks for stopping in Al!
Great 5am group this morning. This workout felt really good.
Snatch work, started out with 105#. Bumped up to 135#. Felt good but still need a lot of work.
Leave you for dead
4+2
165# power clean
Double unders
5+7
165# dead lift
24″ box jumps
worked on gymnastics today…
Leave you for dead
AMRAP 5 Power Cleans
4+4, 105#, double unders
AMRAP 5 Dead Lifts
4+10, 105#, 20″ box
Those box jumps felt like 30″, wowie. And PJ, I don’t really hate you for telling us there was two and a half minutes left in the workout. I’m sorry for what I said when I was dying.
Good job today Kirsti, I know you didn’t mean it, but can totally understand you saying it when I said there was 90 seconds, but there was really more than that. My bad, havent had my cup of joe yet. Enjoy your day!!
Gymanastics this morning. L-sits are a serious goat.
Leave you for dead:
4 rds +5 RX
5 rds +13 RX
Great this morning everyone. Thanks Mike for fixing my cleans. Huge help in the back half of the first round.
Love that you chose Gymnastics again Stewie , doing it the right way!
Great class 5am’ers! I was going through withdrawal after 4 days without CFRT. I got my fix today though.
Gymnastics – C2B/L sits w/ KB’s
“Leave you for dead”
4+10 – 115# and 50xSingles
4 – 115# and air squats.
What is RNFT? and L-Sit? Is L-sit a wall sit at a 90 degree angle? Please help still new to the terminology.
RNFT = Rounds NOT for Time
L-Sit = http://reebokcrossfitone.com/2013/06/l-sit/
Great questions, please do not hold them back 🙂
Snatch Complex @ 75#
Leave you for Dead –
75# snatch
95# power clean
165# dead lift
doubled up on single unders
4+32
4+2 I think.
Great 5 am class. Thanks for the continued coaching and tips, Mike and PJ.
Gymnastics Skill
5 Assisted Pull-ups
20 second modified L-Sit
“Leave you for dead”
4 + 47 (65lb)
5 Rounds (105lb/Air Squat)
Why is my power clean weight so much lighter than my dead? Is this normal?
Yes, that shouldn’t be close
Bummed I missed class today, Chris is still stuck at work, I’ll see you guys tomorrow for sure! 🙂
Worked on Gymnastics for the skill which was good, but definitely need to work on my pull-ups again they’re definitely lagging! The WOD was great:
Clean AMRAP got 3+26 did singles and 155#
DL AMRAP got 4 + 10 with 225# (oops did too much weight) + box step ups on 20″
Gymnastics work C2B pull-ups and L-sits
“Leave you for Dead”
1 @ 155# 3 @ 135# (had to drop weight)
5+6 @ 135#
Still no idea what the movie is
OLY work. Stayed light to work on form and getting under the bar more quickly. Kept it around 45-55#
Leave You For Dead
85# power cleans and 50 singles
3+53
145# Deadlifts and 2x45lb plates for box jumps. Did jumps the whole wod. Working back up to big girl height 🙂
Felt crappy the last two days and just starting to feel normal again today.
Gymnastics–ring pull ups and semi L-sits
Leave you for Dead–4+1 rounds w/55#, I did 2 minutes of the second round with air squats. I came to crossfit today feeling really, really crappy and hoped it would go away after warming up and moving around. I’m glad I tried, but I’ll take it easy tomorrow. Thanks for a great 4:30 class, though, everyone!
Rest up Emily, feel better
“Leave you for dead”
Gymnastics/skill … Gotta work on those L-sits, my left leg doesn’t like to extend fully with this movement… 🙁 will work on mobility and stretching more!
WOD: 4+3 with 75lbs (for 5 power cleans and 50 single unders)
Then 4+ 9 with 95# (for 6 deadlifts and 12 box jumps 20 in )
Thanks Coach PJ and the 6 pm crew!!