Barbell- 1RM

Jerk – from a rack

Conditioning-

4x400m Run, rest equal amount of time it takes to run

Rest as needed THEN

30 Burpee Muscle ups for time – rings set at six inches above max reach.

“OR” 60 Burpee Pull Ups for time – try to jump to bar six inches above max reach

Strength:

Barbell- “Big Clean Complex” 6 climbing sets of:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Each set of the “Big Clean Complex” consists of 12 unbroken reps. Repeat this sequence six times, resting as needed between sets and climb up in weight every set.

 

Conditioning:

5 Rounds for time-

10 TTB

8 DB Thrusters, 40/30

12 DB Walking Lunges Steps, 40/30 (6/side)

200m Run

Skill-

EMOM for 14 minutes:

Odd: 3 Wall Climbs + 20-30 Double Unders

Even: 15 Wall Balls 20/14

 

Conditioning-

“Isabel” 30 Snatches for time, 135/95

For Time: 
Complete the following between you and your partner:

100 Chest to bar pullups 100 Hand release pushups 100 Toes 2 bar 100 KB overhead squat. 53/35-One kettlebell

Scaled will be:

100 Regular pullups (Bands permitted) 100 Hand release pushups 100 Knees 2 Elbow 100 KB overhead squat. 35/25-One kettlebell

Strength:

15 minutes to establish a 3rm Front Squat

 

Conditioning:

For time.

“Diane”

21-15-9 of:

Deadlifts 225/155#

HSPU (regionals standard)

 

Strength:

12 MINS

Barbell- Snatch Work up to a heavy 3 position Snatch.

Position 1: Pockets

Position 2: Above knees

Position 3: From the floor

Conditioning:

20 MIN TIME CUT OFF

400m Run

150 Double Unders

75 Air Squats

100 Double Unders

50 Air Squats

50 Double Unders

25 Air Squats

400m Run

Gymnastics Skill:

10 MINS TO COMPLETE

3 sets ME Strict Toes To Bar

 

Conditioning:

Part 1

5 Rounds for time-

6 Power Cleans, 135/95

12 Box Jump Overs, 24/20″

 

Part 2

3 Rounds for time, as fast as possible:

12/10 Cals on Rower

10 Burpees Goal is to be sub 3:00

 

Part 3 10 minute time cap:

Run 800m

Establish a 3 rep max OHS (from Rack)

Skill-

Midline-

Not for time:

20 Turkish Get Ups, right side 20 Turkish Get Ups, left side *you choose weight, work perfect technique, you may switch between right and left side however you want but do 20 reps each side = 40 reps total

 

Conditioning-

“Nate” 20 min AMRAP

2 Muscle ups (SCALE 10 CTB pull ups)

4 HSPU (SCALE 12 push ups)

8 KBS, 70/53

Strength:
5×5 Front Squats  65% OF 1RM BACK SQUAT

Conditioning:

3 Rounds for time-
200 M RUN
21 Power Snatches, 95/65

then:
Skill- Rope Climbs
10 min EMOM
Odd- Legless Rope Climb
Even- Regular Rope Climb

Congratulations to the ladies below for their consistent efforts and undeniable results.  CrossFit Madison is so proud of all of you!!

To our readers, keep your eyes open for more progress pictures.

 

Amy Underwood 4-14 Caroline Wilson 4-14 Cicely Seldon 4-14