A .20:00 E202
Snatch Lift off + Snatch x1+1×5
then…
Snatch x1x5
B. 10:00 E202
OVHD Squat x3x5 @ 80% w/ :02 Pause
C. 5 Rounds
200 M Run
10 Fronts Squats @ 115/75
15 Double Unders
*Time Recorded
*10:00 Cap
**Extra Credit**
4 Rounds
:30-:60 Wall Facing HS Hold
5 Hollow Rocks
rest :60
“The strength of a nation derives from the integrity of the home.” –Confucius
In teams of 3-4, conga style
1K Row
30 Burpees
20 Toes To Bar
600 M Run
Team SuperFit Games @ CrossFit Austin
*Athletes, Volunteers, Judges* We need em’ all!
A .5 Rounds for quality
3-5 Banded Strict Pull-up (reduce tension if you hit 5)
8 TnG DL by feel
12 Seated DB Press by feell
B. 3 Rounds
8/leg Step-ups holding/hugging Medball
8/leg Lateral Band Step-overs
8/arm KB/DB OHS
Max Dead Hang Hold
A statement from a prior Prepster on his experience:
“I’m just finishing up the August Prep course, I highly recommend it for anyone trying to get into CrossFit! Best thing I’ve ever done for myself.”
Treat yourself with something more than Halloween candy this October. Join us for The Prep!
A. 15:00 HSPU Practice
B. 1200 M Run @ 1 mile PR pace
Rest 10:00
During rest time
20 HSPU
20 Hollow Rocks
*split up in any fashion
Then..
1200 M Run @ 1 mile PR pace
“My great hope is to laugh as much as I cry; to get my work done and try to love somebody and have the courage to accept the love in return.” –Maya Angelou
***Tutu optional 😉
A. 15:00 E303
Front Squat x1+1×5 :02 Pause + Normal tempo, by feel, increase from last week
5 Partner Assisted Chin-ups (partner assists just enough to ensure athlete completes rep)
B. In 20:00
Power Clean + Squat Clean + Split Jerk x1+1+1 x10
*Hold Split Position for :02, by feel
*Sets 1-7 build up
*sets 8-10 stay at the same load, your heaviest load of the day
**Extra Credit**
Barbell Curls x8-12×3
“Remember when life’s path is steep to keep your mind even.” –Horace
A. 15:00 HSPU Practice
B. 21:00 EMOM
Min 1: 2-6 HSPU
Min 2: 6 Box Jumps
Min 3: 6 Squat Cleans @ 115/75
then immediately..
3 Rounds
12 Push Press @ 115/75
15 Wall Balls @ 20/14
30 Double Unders
*time recorded
“The secret of getting ahead is getting started.” –Mark Twain
A. In 15:00
BN Snatch PP + OHS x2+3×5 w/ :01 pause in the bottom
B. 4 Rounds
3:00
400 M Run
Push-Ups (m: 20 w:15)
2:00 Rest
*Rest the remainder of time if you finish under 3:00
*Time on all 4 sets recorded
**Extra Credit**
Ring Rows x8-10×3
*get as horizontal as possible
“Just play. Have fun. Enjoy the game.” –Michael Jordan
Two Person Teams
4:00 AMRAP
Wall Balls
then immediately..
11:00 AMRAP
10 Pull-ups
10 Burpees
30 DUs
**Extra Credit**
Strict Pull-ups x4-6×3 Rest 2:00
(use a band if needed, reduce band tension or add weight if you reach 6)
We want to wish Nick Piacente Good Luck as he heads up to GrassIron to lift in the September Showdown today. Go get ’em Nick!
A. Behind Neck Strict Press x8x4 Rest 1:00
B. Bamboo Bar Hold, in split position accumulate 2:00
C. 4 Rounds
50 M SA Farmers Carry / Arm 24/20
10 Front Rack Rev. Lunges
10/side Single Arm KB Deadlifts
Free Community WOD tomorrow (Sat.) at 10:00 am!
Bring a buddy and come sweat with us!
A. Partner Strict Pull-ups x5x5 @ 30X0 (partner assists just enough to ensure athlete completes rep)
B. 5 Rounds
2:00 AMRAP
30 Double Unders
10 Hang Squat Cleans @ 115/75
10 Burpees
1:00 rest
**Extra Credit**
4 Sets
800 M Run @ Mile PR Pace
Rest :90
“Be brave. Take risks. Nothing can substitute experience.” –Paulo Coelho
