12/29/2016 Thursday

Ashburn CrossFit – CrossFit



(5-10min) Get Sweaty

10-1 Air Squat + Jumping Pullup (= 1 rep)

1-10 DB Manmakers (burpee/row/thruster) – use a light set of DB’s (15/10lbs)

(10min) Pullup Skill Work

min 1: 10 Strict Ring Rows + Scapula Retraction/Reset at bottom of movement

min 2: 10 Bar Swings

min 3: 6 Jump to negative lowers

min 4: 5 Strict Pullups – stick to negatives

min 5: Rest

min 6: 3 Strict Chest to Bar + 3 Kipping Chest to Bar — Scale to Jumping Chest to Bar or regular Kipping.

min 7: L-Sit Pullup – Scale to one leg up in an L/Tuck or back to negative lowers

min 8: Max set kipping pullup in the minute

min 9: Max hold at top of Pullup Bar or Ring Row

min 10: Rest


(10min) Review Hang Squat Snatch with a PVC and Barbell as:

– OH Squat

– Hang Power Snatch

– Hang Squat Snatch

* Have Fitness people join in here even if they are performing Power Snatch for the workout.

* Perform as many reps as needed to get them moving well.

(15min) Prep Snatch for Workout:

1 Hang Power Snatch + 1 OH Squat + 1 Hang Squat Snatch

4 Rounds

– Add load each round. Feel free to have them go heavier than their working weight on these complexes.

3 Hang Squat Snatch

3 Rounds

– Use working weight for the last two sets of 3 Hang Squat Snatch here.

(10min) Perform Workout


Metcon (AMRAP – Rounds and Reps)


15 Air Squats

7 Hang Squat Snatch (135/95lbs)

3 Strict Pullups


10 Air Squats

10 Hang Power Snatch

10 Ring Rows



15 Air Squats

7 Hang Squat Snatch (155/115lbs)

3 L-Pullups


The reps are set low for this one so that they can keep the intensity high for the whole 10min. This is one that looks pretty easy on paper, but will leave people wishing it was 5min instead of 10min!

Beyond Rxd and Rxd: The load for the Snatch is set so that they can do all 7 reps unbroken each round for at least the first 3-4 rounds.

After that, this should be the only limiting factor in keeping them moving for the whole 10min.

The L-Pullup is done without a Kip. Scale to Strict if people can’t get 3 in a row consistently. Or at the least, being able to do 1, then drop and get right back up again.

Top scores should be 8+ rounds.

Fitness: Use a load for the Power Snatch that they can either get close to, or perform all 10 reps each round. The empty barbell might be

enough for most people. Have them aim for 5+ rounds.

Cool Down


In partners, perform a Barbell Wiper Ladder.

Partner 1 starts with 2 reps, switches to partner 2 and they do the same.

Partner 1 then does 4, switches and partner 2 does 4… so on for AMRAP 5min.

– It will be easiest to have them both lying on the ground and to switch out the barbell to each other that way.

Categories: Wod

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