NEW BARBELL CYCLE STARTS THIS WEEK

CrossFit WOD 2/1/2016:

Rx:
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

Competition:
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 135/95
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken Pull ups

Performance:
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 95-115/65-75
3 minutes rest
2 minutes of off Wall Balls, 14/10
2 minutes rest
1 minute to complete one set of max unbroken Banded Pull ups or Ring Rows

Fitness:
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 45-75/35-55
3 minutes rest
2 minutes of off Wall Balls, 10/6
2 minutes rest
1 minute to complete one set of max unbroken Ring Rows

 

Forest Barbell is starting the next cycle for Strength Bias. It will be a 4 week, linear progression-type cycle. See below for the movements list and video demo!

MOVEMENT LIST AND VIDEO DEMO:

Snatch (no hook grip, no feet movement)

Clean from Blocks

Back Squat

Stiff Leg Deadlift

Glute Ham Raise

DB Split Squat

Power Clean

Jerk from Blocks

Front Squat

Dip

Reverse DB Fly

Standing Box Jump

Underhand Vertical Med Ball Throw

Power Snatch + Hang Snatch

Strict Press

Bent Over Row

Isometric Back Extension

Multi-Directional KB Lunge

Barbell Step-Ups

YTW's

Chin Ups

DB Box Jumps

Seated Box Jumps

Clean

Hang Power Clean Cycling

Push Press + Push Jerk

Deadlift