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Together Everyone Acomplishes More
STRENGTH – Clean and Jerk
15 reps at the same load every 40 seconds
1 – Power Clean
1 – Hang Power Clean
1 – Jerk
(Load should be on the moderate side, 65-75% range and you should be no where near failure)
10 -> 1
Push-up & Sit-up
20 Clean (155#/105#)
In case you missed it we have started announcing information about this years Cold War over at our event website. Be sure and keep up with all the happenings if you are competing, volunteering or just want to come watch! It’s going to be a great time Jan 2 & 3rd. Visit www.iotacompetitions.com to stay up to date.
2×2 Reach, Twist and lift
20 Scap Push up
30 Scare Crow
40 Band Pull-aparts
15 min AMRAP
2 Wall Ball (20#-10’/14#-9′)
20 Double Unders (60 Singles)
4 Wall Balls
20 Double Unders
6 Wall Balls…
you get the idea.
Score will be the total number of wall balls completed
If you complete the round of 10 you score would be 30, the round of 14 would be 56, the round of 20 it would be would be 110 and so on…
STRENGTH – Snatch
12 min to complete
5 sets – 1 Snatch Balance + 1 Overhead Squat
All 5 reps should be at the same load and should be As Heavy as Possible
Work light loads as you are warming up into this movement. Barbell will be taken from the rack.
50 kb/db snatch alternating arms
35 kb/db snatch alternating arms
20 kb/db snatch alternating arms
(loading is no heavier than a 40# Dumbbell or 35# KB for the men and 25# Dumbbell or 26# KB for the women)
Do not drop the KB or Dumbbell, control it all the way to the ground.
7 min to set a 3 RM Back Squat
45 sec work – 15 sec rest
As Many Reps as Possible
Toe to Bar
Double Under (No Singles)
Russian KB Swing (70#/53#)
score each movement individually
7 Min. AMRAP
1 Hang Power Clean (155/105)
1 KB Swing (70/53)
1 Box Jump (30/24)
2 Hang Power Clean
2 KB Swing
2 Box Jump
3, 4,5,6… Continue until time runs out.
Compare your previous score HERE
STRENGTH – Overhead Squat
5×5 at 80% of your 2 RM
If you do not know your 2 RM overhead squat then find it.
Barbell should come out of a rack.
3 min on 1 min rest
5 Power Snatch (75#/55#)
5 Russian Kettle Bell Swing (70#/53#)
70 Wall Ball
100 Double Under (300 singles or 40 attempts if you do not have doubles)
Article of the Day: Reflections of an Injured Silverback
by: Darren Barlow, Cross Fit 845, New York
Something that is always on my mind is injury, and more specifically injury prevention. Our main objective is to make life easier through better health and fitness. I’ve recently shared this article with or 3 people and thought it would be good to share with everyone. There are some great tips about things you can do to stay safe no matter where or how you choose to train. Read the complete article HERE