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Cascade CrossFit | This is how happy you'll be after this workout!

Pretty pumped about the progress we are seeing in all you folks!!!  Keep working hard, eating right and you’ll feel like 100 bucks:-)

Mobility:

Banded shoulder stretch

Partner should stretch

1/1 Hip mobility

Strength: Push Press 5×5

WOD: 2 reps on the minute every minute for 12 minutes

2 clean and jerks (make them tough!)

Cash out: Ab blaster, 3 rounds

20 Hollow rocks

20 ice creams

20 ab mats

20 bicycle crunches

6:30 class kicking some butt!!! | Cascade CrossFit

6:30 class kicking some butt!!! | Cascade CrossFit

Results | Cascade CrossFit

Results | Cascade CrossFit

Great job yesterday on NICOLE. That will give you T-Rex arms for sure. Today we will do some strength followed by a metcon AMRAP. Best of both worlds. I also want to thank everyone for the great job of wiping down the bars and other equipment. That helps so much and we really appreciate it.

STRENGTH: Front Squat 5-5-5-3-3-3 reps

Start light and increase in weight each set. Try not to just fly through this. Partner up and take decent breaks between sets. Also try to get to a challenging weight for your last set.

 

MET-CON: 15 minute AMRAP

10- Burpee Broad Jump  (MOD- 10 push ups 10- Broad jumps)

10- Candle Sticks (MOD 10- v ups 10 air squats)

10- Tuck Jumps

10- Wall Balls (20#/14#) 10 ft

 

AFTER PARTY: Max wall sit hold with Med ball (20#/14#)

 

It’s Monday and its time for another classic Benchmark workout! The last time this workout was completed was June 27, 2011!

20 minute AMRAP

Run 400 meters

Max pull ups

Note the number of pull ups you complete each round, and your score is your total pull ups completed within the 20 minutes
* If your feet touch the ground/box during pull ups then it’s time to run

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Cascade CrossFit | Scores!!!

12pm – Strength/technique
1PM – Open Gym

 

So we will be snatching…

5×2 Hang Snatch below knee
*Warm up then increase weight ever set. BUT DO NOT PRESS THE REP OUT. Also try to catch it in a squat.

4×3 Snatch Pulls
*Heavy with best form possible.

5×3 Pause Front squats
* 1 Rep is a 5 Second hold at the bottom. Rest of the reps should also have no bounce out of the hole/bottom of squat.

Core:
3x 20 KB Abmats
3x 1 Min Left side Plank
3x 1 Min Right side Plank

Everyone can thank Kyle M. for this one today. I quote ” We need a really hard workout. Like a 35 minute one”. You ask and you shall receive.

Partner W.O.D

This workout will either start or end with an( 800 meter=rx/1 mile=moose) partner run. You can choose to do it before or after the 8/10 rounds.

8 rounds=RX   10 rounds=Moose

10- DB Split Cleans  (rx=35/25   moose=55/35)

5- Handstand Push Ups/ Strict DB Press

10- Box Jump Overs (24/20)

5- Man Makers (rx=35/25 moose=55/35)

10- DB Sit Ups (rx=35/25 moose=55/35)

You will alternate partners each exercise for the 8/10 rounds. Only 1 person can work at a time.