Friday 170428
ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.
We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.
Weakness Work/Progression/Strength
Training (Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)
List is not all inclusive, use progressions to build up/develop
15min set-up and prep for EMOM Training
Alternating EMOM for 28 minutes
– 1-2 Rope Climb w/feet or Legless
– 8 Pistols (4 each leg)
– 2-4 Squat/Pwr Clean at 50-75% of 1 RM
– 2-4 Squat/Pwr Snatch at 50-75% of 1 RM
– 2-5 Muscle-ups (bar or ring)
– 3-5 Ring Dips (strict or kipping)
– 3-5 Pull-ups (strict or kipping)
– 3-10 HSPU deficit, parallette, strict, kip
– 10-50ft Handstand Walk
– 30-40 Double unders or 10-15 attempts
– ODD Lifts/ Odd Objects
i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest
Post movements and results to responses.
We will be closed this Saturday, April 29th for the Spartan Challenge competition. We encourage all of you to come out and support our teams!
Have fun and bring it at the Spartan Challenge tomorrow all CFJ teams!
*
Hour of work as rx’d: 7 rds of 4 minute EMOMs
1st minute: 5 strict pull-ups
2nd minute: 5 strict ring dips
3rd minute: 6 kipping T2B + 10 push-ups
4th minute: rest
*
After 28 minutes
Did 2k row (8:35)
60 GHD sit-ups
Look at those studs!! Great picture, guys!
1st min – 4 squat snatches 55#
2nd min – 10 wall ball shots 10#
3rd min – 6 pull ups (working to get bigger sets unbroken, some chest to bar)
practiced strict pull ups a little
TGIF! And good luck to everyone competing this weekend!
1st min=3 D ball shoulder overs@80#
2nd min=3 strict ring MUs
3rd min=free standing HSPU..First couple rounds kipping then went to strict..most i made consecutive was 6
Welcome back Sullivan’s!! So great having u all back!!
Min 1 – butterfly pull-ups
Min 2 – hand stand walks
Min 3 – 2 ring muscle ups
Great seeing the Sullivan’s back!! Looking great Sydney.
Breck – thanks for helping me with those butterfly’s
1st min – glute ham raises
2nd min – ghd sit-ups & a few muscle ups
3rd min – 4″ deficit hspu
Hang Power Clean/Strict Parallette HSPU/Ring MU
Bench Press/Deadlift/Bar MU
1 Legless Rope Climb
Min 1: 6 strict dips with blue band
Min 2: butterfly practice
Min 3:
squat cleans
105# 3,3
115# 3,3
120# 2,2
125# 2
7 rounds emom
4 strict Pull Ups (5 the first two round to make 30)
4 strict ring dips (5 the first two rounds to make 30)
1 rope climb
Rest
*all reps completed with 25# vest on.
Worked on ring MU (made zero)
Pistols
Freestanding HSPU
Did mostly MU attempts
12′ HS walk (focused on going unbroken, mostly 2-4 sets)
2 squat snatches @ 135# (no misses)
2 unbroken ring muscle ups first 1/2, then 2 unbroken bar muscle ups second 1/2 (no misses)
Worked on:
HS walk
10 Butterfly/round
2 Squat snatch 135#, missed a couple in later rounds but completed 2 each round