Friday Challenge!

17 Minutes Time Cap:

5 Rounds

3 Power Snatches (PS)

3 Wall Walkers (WW)

Then:

4 Rounds

5 Shoulder to Overheads (S2O) - must come to full lock out

5 Chest to Bar Pullups (C2B)

Then:

3 Rounds

7 Power Cleans (PC)

7 Burpees

Then:

2 Rounds

9 Romanian Deadlifts (RDL)

9 Box Jump Step Downs 24”/20” (BJSD)

Then:

AMRAP in the Remaining Time:

Thrusters

Score = Number of Thrusters Completed

Big Dog - 135/95

Mortal - 115/80

Buttercup - 95/65

R3Z - Bodyweight

Mobility: ~12 minutes

Couch Stretch

Bretzle

Banded Distraction

Shoulder Dislocates

Buy in:

4 Rounds :20/:10

Hollow Rock/Hollow body hold

Rest 1:00

FLR/Strict Pushups

Rest 1:00

On :15 intervals for 5:00

1-2 STRICT Pullups - Add Weight where appropriate.  

Rest 1:00

Work:

EMOM x 8

Strict Press x 2 + HSPU x 2

Regression - Pike Pushups x 2 -> Handstand Hold ~:30

Then:

EMOM x 15

  1. Power Clean + Back Stride Lunge x 1/leg + S2O (Tool Lifter’s Choice)
  2. Supine Ring Rows AMRAP -1
  3. Wall Walkers x 3-5

Cash Out:

Beep Test

R3Z - Competition Prep

Start 0-12

Mobility - Focus on shoulders and hips

Work:

@12

4 Rounds

  • Deadlift @315/225 x 7
  • Push Press @185/135 x 7
  • Strict Pullup x 7

@28

On :30 Intervals for 10 minutes (185/135)

Hang Squat Clean

@45

Open 14.1

12 min AMRAP

Snatch x 15 (75/55)

DU x 30

R3Z - Kettlebell/Barbell

Start:

Deep Kneeling with Side to Side Transitions

Deep Kneeling with Front to Back Transitions

Balancing Bear Crawls

No Hands Odd Object Get Ups to Lateral Shuffle

@ 12 Minute begin:

30 Bear Complex

Barbell:

RDL + HPC + FS + PP + BS + BNPP = 1

Kettlebell:

Swing + Clean + Rack Squat + PP + Rack Squat + PP = 1

**Every time you set the weights down:

3 Burpees

6 T2B

9 WB

@36 minute begin:

15 Pullups STRICT!

15 OHS

10 Pullups STRICT!

10 OHS

5 Pullups STRICT!

5 OHS

@51 minute begin:

For Time:

Double Unders

50-40-30-20-10

10 Burpees between each set

R3Z - Barbell

Mobility: ~8 minutes

  • Couch Stretch
  • Banded Distraction
  • Kosack Squat

Buy in:

EMOM x 7

10 Swings

5 Goblet Squats

5 Pushups STRICT!

Olympic:

PC&J @50% on :15 intervals for 2:00

Rest 1:00

PC&J @60%  on :20 intervals for 2:00

Rest 1:00

PC&J @70% on :30 intervals for 2:00

Rest 1:00

PC&J @80% on :40 intervals for 2:00

Rest 1:00

PC&J @90% on 1:00 intervals for 2:00

Rest 1:00

1 attempt @technique max PC&J

Rest 1:00

Strength:

EMOM x 3

5 TnG CGDL @PC&J max

Rest 1:00

3 reps On :90 intervals for 3:00 CGDL @+10-20%

Rest 1:00

3:00 for no more than 2 attempts at technique max

Rest 4:00

Cash out:

12 min AMRAP “DT”

(155/115, 135/95, 115/80, 95/65)

12 RDL

9 HPC

6 PP

Friday Challenge!

"The R3Z 7"

Compare 130621

Complete 7 Rounds of the Following as fast as possible:

7 Double Kettlebell Deadlifts
7 Double Kettlebell Swings
7 Double Kettlebell Cleans
7 Double Kettlebell Squats
7 Double Kettlebell Push Presses
7 Pull ups (kipping permitted)
7 Burpees

Big Dogs: 24kg men/ 16kg women
Mortals: 20kg men/12kg women
Buttercups: 16kg men/8kg women

This is another Crossfit Hero WOD that I tweaked a bit to match the R3Z methodology. This time we honor the 7 CIA agents killed by a suicide bomber back in 2010.http://www.nytimes.com/2010/01/05/world/asia/05cia.html?_r=0 This Hero WOD can’t be named like “Murph” or “DT” because CIA agents hang as anonymous stars in Washington. It is easy to do these when they pop up on mainsite shortly after incident but it is important to revisit them from time to time and remember the namesake.
http://www.crossfit.com/mt-archive2/007124.html

Post time and category.

If you have any questions or comments please don’t hesitate to post.

R3Z - Bodyweight

Mobility:

Natural Movement

Work:

4 - 10 Minute AMRAPs/Rest 2:00 between

#1

15 KB Push Press

15 cal Row

15 NPUNJB

#2

1 Rope Climbs

3 Wall Walkers

50 Single Unders

#3

10 Jingle Jangle lengths

10 Ankle Grabs

10 KB Snatches/hand

#4

10 T2B

10 Ball Slams

10 Squat Jumps to Target +12”

R3Z - Competition Prep

Mobility:

8 minutes to open hips and shoulders

Strength:

EMOM x 7

Strict Standing Press x 3 + Strict HSPU x 2

  • Barbell press should be progressive with last 2 sets near maximal

Olympic Skill:

  • All sets completed off blocks just below knee

EMOM x 10 

Snatch x 2 + OHS x 1

EMOM x 10

Clean + Push Jerk + Behind Neck Split Jerk

EMOM x 10

Clean x 2 + Split Jerk

Snatch x 2

Cash Out:

5 Minute AMRAP

Double Kettlebell Snatches (24kg men/16kg women)

R3Z - Kettlebell/Barbell

You may select either Double Kettlebell or Barbell.  You may mix and match or use 1 tool for the entire class.

Mobility:

Couch Stretch

Banded Distraction

Shoulder Dislocates

OHS

Buy in:

EMOM x 12

Odd:  Swings x 25

Even:  1 Rd Cindy

Work:

EMOM x 15

1st Min:

  • Kettlebell:

5 Cleans + 3 Squats + 3 Cleans + 2 Squats + 1 Clean + 1 Squat

OR:

  • Barbell:

{Power Clean + Hang Squat Clean + Squat Clean} x 2

2nd Min:

  • Wall Walker x 3-5

3rd

  • Double Under x 40

Then:

EMOM x 10

Odd:

  • Kettlebell

Press x 3 + Push Press x 2 + Push Jerk x 1

OR

  • Barbell

Push Press x 3 + Push Jerk x 2 + Split Jerk x 1

Even:

  • Supine Ring Rows x AMRAP -1

Then:

EMOM x 10

Odd:

  • Kettlebell

Suitcase Deads x 15

OR

  • Barbell

TnG RDL x 15

Even:

Burpees x 10

Friday Challenge!

5-4-3-2-1

Wall Walks

Cleans (full)

Rope Climbs

Big Dog: Men- 225 & Legless Rope Climbs/ Ladies- 155

Mortal:  Men- 185/ Ladies - 135

Butterbup:  Men- 155/Ladies - 95