Haworth Fight Gone Bad Fundraiser is this Saturday, there will be no open gym. Donate and  participate Rx: Crossfit total Lifting points: The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal …

  RX: Jerk 70%x1x3 2-position clean (floor, mid-thigh) – 60% x 3 sets ______________________________________________________________________________________ RX+ Jerk – 70% x 1 x 3 2-position snatch (floor, mid-thigh) – 60% x 3 sets 2-position clean (floor, mid-thigh) – 60% x 3 sets ______________________________________________________________________________________ WOD: 1000m row 30 Curtis p 135/93 ______________________________________________________________________________________ Burpees: Day 39

Skill: max height box jump Wod: 20 min amrap rx 10 hang power cleans 95/63 20 KB Swings 53/35 10 Front squats (same bar) 20 handstand shoulder touches Rx+ 10 hang power cleans 115/83 20 KB Swings 53/35 10 Front squats (same bar) 20m Handstand walk _____________________________________________________________________________________________________________ Burpees: day 38

; Rx Snatch – 60% x 1 x 3 Clean Deadlift 90% (of clean) x 3 x 3 Back squat 65% 5x3set _______________________________________________________________________ Rx+ 1) Snatch – 60% x 1 x 4 2a) Clean Deadlift 90% (of clean) x 3 x 3 2b) Clean pull – 90% x 3 x 3 3) Back squat – …

  Rx Snatch – 65% x 1 x 3 Clean & jerk – 60% x 1 x 3 Front squat – 65% x 4 x 3 _______________________________________________________________________ Rx+ Snatch – 65% x 1 x 3 Clean & jerk – 60% x 1 x 3 Snatch deadlift – 90% (of snatch) x 3 x 3 Front …

  RX: skills: Kipping pull-ups / or mu progessions Strength: Front squat – 95% x 1 x 2 _________________________________________________________________________________________ RX+ Snatch – 85-90% x 1 Clean & jerk – 85-90% x 1 Front squat – 95% x 1 x 2 _________________________________________________________________________________________ WOD: Rx 10 20 30 40 50 dubs 10 8 6 4 2 Ring …

Skill: handstands _________________________________________________________________________________________ WOD: 800m run 10 deadlifts (225/173)  (rx+ 310/213) 10 pistols (total) 400m run 10 Deadlifts (135/103) (225/123) 10 pistols 250mrun 10 deadlifts (225/173) (rx+ 310/213) 10 pistols *Athlete must strip and load bar w/o help. Only one bar is allowed to be used _________________________________________________________________________________________ Burpees: Day 31

    Rx: Power clean – 75% x 2 x 5 Snatch balance – max for day _________________________________________________________________________________________ This will be the last week of the cycle. Maxes on Saturday. Next week will be a light transition week into the next cycle. Rx+ 1) Power clean – 75% x 2 x 5 2a) Snatch balance …

    On Snatch/CJ aim for a single in each between 90-95%. If you need to keep it lighter, do it. Rx: (20min MAX time) Clean&Jerk: 90-95%x1 Back squat – 90% x 1 x 5 Good morning – 3 x 8 light _________________________________________________________________________________________ This will be the last week of the cycle. Maxes on Saturday. …

; ; ; Rx: Power Snatch: 75% x2x5set Rack Jerk 75%x2x5 _________________________________________________________________________________________ This will be the last week of the cycle. Maxes on Saturday. Next week will be a light transition week into the next cycle. Rx+ Power snatch:75% x2x5set Behind the neck Jerk: 75%x2x5 Snatch Pull: 95% (of snatch)x 3×3 _________________________________________________________________________________________ WOD: 3RFT 25 …

  _______________________________________________________________________ Rx+ Snatch from blocks (above knee) 1x7sets (rest 45 sec) clean and jerk 90%x1x4 Pause back squats (3 sec pause)x 2RM Bench press x 1RM _______________________________________________________________________ WOD: Any missed WOD _______________________________________________________________________ Burpees: day 26

Steph lifts weights the old fashion way, while Paul (in the background) prefers to use the force. Rx 1 Power snatch + 2 OHS (80% 1rm snatch) x5sets Front Squat 93%x2x3sets _______________________________________________________________________ Rx+ 1 Power snatch + 2 OHS (80% 1rm snatch) x5sets Front Squat 93%x2x3sets *Hold 45s plank between all sets. Must be a …

WOD: TBA @ the Box! _______________________________________________________________________ Burpees: day 24

    Rx: 1a) Press 3x5sets (work up to a heavy triple) 1b) Clean Pull 95%x3x5set 2) Snatch Balance (heavy) x2x3set _______________________________________________________________________ RX+ 1) Clean from blocks (at hip) 70%x2x5sets 2a) Clean pull 95%x5x3set 2b) 1min ME HSPUx3set _______________________________________________________________________ WOD: 1min ME Sit-ups rest 30sec 1min ME Push-ups (Full Range of Motion) rest 60 sec …

Rx: Clean & Jerk (work up to 1RM in only 5 sets, Rest 60-90sec btw sets) Back Squat 88% x3x3 _______________________________________________________________________ RX+ Snatch 90% x1x4 (rest 60sec btw sets) Clean & Jerk 90% x1x4 Back squat 88% x3x3 _______________________________________________________________________ WOD: RX: 4 rounds 100m sprint (Garage door Left to sidewalk on prospect) 20 unbk dubs …