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“Keep it Simple” and OLY – Thursday – 12/29

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Strength
Back Squat
3-3-3-3-3

WOD
10 Minute AMRAP
15 Toes to Bar
20 Wallballs

Level 2 – 95,65
Level 1 – 75,45 30-20-10 reps

 

Olympic Lifting **6:00**

Warm up
1 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press

Open up shoulder stretches
Banded hip stuff
Static suckfest

Snatch
Fix the second pull/hip contact

1 hip snatch
Work up to heavy

Hang Squat snatch triples
Work up to heavy

Work up to 1 RM OHS

Strength
supersets
snatch deadlifts (heavy)/ 10 back extensions
5
4
3
2
1

10 min amrap
10 KB sotts press
10 double KB Russian swings
10 weighted hip thrusts

“Rope-a-dope” – Tuesday – 12/27

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Skill
Rope Climb

It is time for us to use the ropes at the gym instead of just staring at them 🙂

We will begin by dedicating some skill sessions to the rope climb, and then will implement the movement into workouts (we will be getting more ropes as well).

Today we will go over the skill, but will do wall climbs in the WOD. REMEMBER to wear long pants or socks for leg protection for the skill session.

WOD
3 Rounds
40 Calorie Row
30 Sit-ups
20 Box Jump Overs
5 Wall Climbs
Rest 2 Minutes

“The 12 Days of Kellsmas” – Saturday – 12/24

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WOD
“12 Days of Kellsmas“
1 Cluster (115, 80)
2 C2B Pullups
3 Toes to Bar
4 Box Jumps (24/20)
5 Hang Power cleans
6 Clapping Pushups
7 Wall Balls (20/14)
8 Burpees
9 KB Swings (53/35)
10 Goblet Lunges
11 Push Jerks
12 Overhead Squats

Level 2 (95,65); (1/.75)

Level 1 (65, 35); (.75/.5)

ADV (135/95)(2 MU)(30/24)(70/53)

For each day. you complete the # of reps and work your way down the list, just like the song. After completing the cluster proceed to the C2B, back to the cluster, and so-on. This is a tough wod…we can substitute and scale to make it doable for everyone.

CrossFit Benchmark WOD: “Nate” & OLY – Thursday – 12/22

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Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Skill
Muscle-up
Handstand Push-up

Pick ONE of the following:

WOD
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)

Sub- 3 Chest to Bar Pull-ups, 3 Ring Dips for each muscle up

OR

20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (1.5,1)

*Scale KBs as necessary

 

Olympic Lifting Class **6:00 Only**

If you can arrive early please follow coach Erics front rack stretches
http://crossfitkells.com/wp-content/uploads/2016/12/FrontRack.mov
Warm up
1 rnds
10 strict press
10 push press
10 push jerk
10 split jerk
1 min Front rack stretch each arm
2 rnds
10 squat
10 jump squat
10 sotts press
2 minute total squatting quad stretch with weight
3 sets light
2- squatting quad muscle clean
2-squatting quad power clean
2-squatting quad squat clean

Clean
2 pull+ 1 clean + 1 jerk
65%
70%
75%
80% x2

1 clean -1 jerk
90% x2

Strength
Jerk from rack
3-3-2-1
10 weighted back extensions between sets

10 min amrap
10 KB sotts press
10 double KB Russian swings
10 weighted hip thrusts

Quick Announcements

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CFK – some quick announcements

1) Christmas giving – THANK YOU to all who have donated toys and toiletries, hats, gloves, etc…if you are still interested in donating, please do so this week! We’ll take whatever you have.

2) Holiday schedule – Normal business hours on Friday and Saturday. Closed on Sunday, normal hours on Monday.

3) CFK State of the Union survey – To those who have already responded, a huge thank you. Phenomenal ideas that we will be implementing…you guys deliver, as always. We are still interested in hearing from anyone who has not yet responded! If you have anything to share, please respond by the end of the day this Friday

Thanks everyone,
-Mike