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GAZA

Outerbridge CrossFit – CrossFit

The gym will be open at 7am for anyone that would like to do the workout straight up! Anyone that plans on doing it solo can come in and start at any time on your own clock. If you choose to do this just know I will not let you quit, you will be stuck doing all 5 rounds! EVERYONE else coming in to do it as a partner workout there will be a scaled version (less running) so just attend class like you normally would.

Thank you

Gaza (Time)

5-Rounds for time:

35 Kettlebell Swings, 1.5 pood

30 Push-ups

25 Pull-ups

20 Box Jumps, 30″

1-Mile Run
In honor, U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013
To learn more about Gaza click here

Romwod, Chipper

Outerbridge CrossFit – CrossFit

Warm-up


20min

Metcon

Metcon (Time)

For Time:

70 Burpees

60 Wallballs [20/14]
50 T2b

40 Lunges

30 HSPU

Strongman, work

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
foam roll low back, 2min pigeon ea.

Auxiliary

Tire Flips (20min)

Metcon

Metcon (Time)

3 rounds for time:

400m run

30 Dball Slams 50+/30

3 rope climbs
Rx+=Legless

Snatch,Fsq, Extra Credit

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
Classic, Group Snatch Progression, 20-30 H. Muscle Snatches

Weightlifting

Squat Snatch (5×3@60-70%)

Rememebr this is the movement that got many of us snagged in The Open so come in with an open mind. If you do not have accurate numbers we will go off feel!

Snatch Pull (4X3)

BELOW THE KNEE HANG w/ A HIGH PULL!

Front Squat (5×5@60%x2,65%x2,70%x1)

Extra Credit

1000m Row (Time)

Max Effort 1000m Row

1000m Ski (Time)

Max Effort 1000m Ski

1-Mile Run (Time)

Max Effort 1-Mile Run

Romwod, EMOM

Outerbridge CrossFit – CrossFit

Warm-up


20min

Metcon

Metcon (Time)

Every Minute on the Minute for 30minutes complete the following movements:

Minute1:30 Double Unders

Minute2: 20 Pushups

Minute 3: 10 Pull-ups
Rx+: 5 Ring MU’s

Cleans,Max Efforts, JF’s

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
Classic dynamic as a group + group clean progression. We will be warmed up with bars in hands 10minutes into class. DO NOT BE LATE!

Weightlifting

Clean and Jerk (5×3+1@60-70%)

[*SQUAT Cl.*] Many of you won’t have up to date history for this do not worry. We can go off feel! Also, NO Split jerks this week. I want to work quality PushJerks, or Push Presses for the newbies!

Clean Pull (4×3@90-100% of CLEAN MAX)

Back Squat (5×5@65%x2,70%x2,75%x1)

Metcon

Metcon (AMRAP – Reps)

For Reps:

4 rounds

Max Effort Hang Power Cleans @185,125

[Rest as needed between attempts]
Rx+205,155

Auxiliary

Coach Ab’s (50 Jane Fondas Ea SIde, Straight Sets)

Work

Outerbridge CrossFit – CrossFit

Metcon (Time)

For Time:

100 Pull-ups [SAN]
50 Synchro Elbow 2 Hands

100 Arm Haulers [ea.]
2min Unbroken Leg Lever

200 __________ [SAN]
50 _________ [5ea.]
MUAHAHAHAHA

[SAN=SPLIT AS NEEDED]

Romwod, Chipper

Outerbridge CrossFit – CrossFit

Warm-up


15min working on straddle split.

Metcon

Metcon (Time)

For Time:

1k Row

100 Double Unders

20 Hang Power Cleans 185/125

40 T2b

Sprints, Work

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
foam roll lower legs, classic dynamic

Banded Partner Sprints (5x30m ea.)

Metcon

Metcon (Time)

3 rounds for time:

800m run

80m Farmers Carry 70+/40+

40 pushups
Rx+= 100/70

Monster Mash 4/6/17

Outerbridge CrossFit – Hammer Time

Monster Mash 4/6/17 (Time)

Teams of 2 for time:

400 double unders

200 ring dips

100 squat cleans 225/155

50 rope climbs
NO BEGINNERS AT HAMMERTIME! If you cant do a movement know how to scale it before hand.

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