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Oly Explode!

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

barbell quad roll!

Dynamic Warm Up (No Measure)

TBD by Coach
classic dynamic + 35 Behind the neck strict press, clean grip.

Weightlifting

Clean Complex (H.Power Variation) (5-7 sets)

2 below the knee, 1@mid thigh

Hang Power Clean (For %’s ONLY!)

Gymnastics

A: Depth Jumps (4×6)

B: Plank (4×45 seconds weighted)

Extra Credit

Sled Push (See below…)

Prowler or Dog sled
FOR THE NEXT 7 WEEKS, this movement will be added in as extar credit. Anyone looking for more powerful legs this is major key. Heavy go short (20-50m), lighter sleds (400-800m)

Boulder Shoulders

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

3way banded shoulders + wrist stretch

Dynamic Warm Up (No Measure)

TBD by Coach
classic group warm-up

Weightlifting

Push Press (5,5,3,3,3+@70,80,90% of your 90%)

We have done this program before! If your 90% is 135, do the calculations of 70,80,90%’s from that number. The first two sets will be of feel and should be less than your 70%. The last set is a burnout set, meaning you do as many as you can with PERFECT form.

Metcon

Metcon (Time)

For Time:

400m walking lunge

Auxiliary

Banded Bicep Curls (3×12)

While standing on a band perform eccentric TEMPO curls on a 5 count.

Push-ups (3xB.O.)

close grip. If you grip doesn’t work for you, practice perfect regular pushups.

Post Chains

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

low back/glute with the foam roller or LAX ball! I want to see everyone come in and grab one of these tools!

Dynamic Warm Up (No Measure)

TBD by Coach
50m slingshot + cassic dynamic

Weightlifting

Deadlift (5,5,3,3,3+@70,80,90% of your 90%)

We have done this program before! If your 90% is 225, do the calculations of 70,80,90%’s from that number. The first two sets will be of feel and should be less than your 70%. The last set is a burnout set, meaning you do as many as you can with PERFECT form.

Metcon

Metcon (Time)

2 rounds for time:

115 double unders

30 pull-ups

20 k2e

200m farmers carry [53/35]
400m run
Rx+ 55 pull-ups & 30 K2e

6th Annual Barbells For Boobs

Outerbridge CrossFit – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


SAVE A PAIR. SAVE A LIFE.

102717

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
5min of single jump ropes, + classic dynamic

Agility Drills (No Measure)

Speed Ladder

Metcon

Yeti (Time)

For time:

25 pull-ups

10 muscle-ups

1.5-mile run

10 muscle-ups

25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
To learn more about Yeti click here

Hammertime or ROMWOD

Outerbridge CrossFit – CrossFit


See below for details

Metcon

Hammer Time (Time)

For the following few Thursdays class will be based off whatever our HAMMERTIME workout is. During normal classes besides 630pm you will choose a piece or pieces of what that workout consists of depending on your abilities or what I feel you should do. If for some reason you are beat up from Mon-Wed you can choose to do ROMWOD instead. THIS IS NOT AN OPEN GYM DAY.

Metcon (Time)

Linchpin Test 2

3 Rounds:

5 Muscle-ups

10 Squat Cleans 135/95

20 box jumps 24/20

5 Rounds for time of:

50 Double-unders

25 Push Press, 75/55

2 Rounds for time of:

200 yd. Farmer’s Carry, 50’s/35’s

50 yd. Front Rack Lunge, 50’s/35’s

*Rest 5 minutes between workouts

*For the 2 Round workout use a pair of 50-pound dumbbells for men and 35-pound for women.

Oly

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

lats/upper back

Dynamic Warm Up (No Measure)

TBD by Coach
3x6ea S.Arm Kb High Pulls, + Classic + GROUP Snatch Prog

Weightlifting

Power Snatch (1×5,2×3,2×2@55,65,75%)

A: Broad Jumps (Distance)

3 attempts for distance

Gymnastics

B: Hip Extensions (3X20)

Extra Credit

Sled Pulls (See below…)

FOR THE NEXT 8 WEEKS, this movement will be added in as extar credit. Anyone looking for more powerful legs this is major key. Heavy go short (20-50m), lighter sleds (400-800m)

102417

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

Banded shoulders, wrist

Dynamic Warm Up (No Measure)

TBD by Coach
2x10ea YsTs, classic group W/u

Weightlifting

Push Press (5,5,5,5,5+@65,75,85% of 90% )

We have done this program before! If your 90% is 135, do the calculations of 65,75,85%’s from that number. The first two sets will be of feel and should be less than your 65%. The last set is a burnout set, meaning you do as many as you can with PERFECT form.

Metcon

Metcon (Time)

For Time:

9-7-5 Power Cleans 185/125

21-15-9 Wallballs 30/20
Rx+ 225/155

Auxiliary

A: Dumbbell Hammer Curl (2×25)

B: Banded Tri Extension (2×25 )

Band attached to pull up bar. small bands, speed is key.

Rebuild!

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

low back/glute with the foam roller or LAX ball! I want to see everyone come in and grab one of these tools!

Dynamic Warm Up (No Measure)

TBD by Coach
sling shot 50m + classic dynamic.

Weightlifting

Deadlift (5,5,5,5,5+@65,75,85% of your 90%)

We have done this program before! If your 90% is 225, do the calculations of 65,75,85%’s from that number. The first two sets will be of feel and should be less than your 65%. The last set is a burnout set, meaning you do as many as you can with PERFECT form.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of:

1 Burpee

1 Pull-up

2 Burpees

2 Pull-ups

3,3

4,4

etc….
Rx+ = Strict Pull-ups

Ew

Outerbridge CrossFit – CrossFit

Warm-up

Ellis St. Hill (No Measure)

5x + classic group warmup

_______________________

AMRAP 25: Teams Of 2

Partner 1: 40 sit ups (Partner 2 holds high or low plank)

then partner 1 holds plank while 2 does 40 sit-ups

Then…

Partner 1: 10 Burpees (Partner 2 holds a barbell (95/65) overhead) then partner 1 holds barbell while 2 does 10 Burpees

Then… 25 KB Swings Ea.

Repeat!

[WODIFY is being weird, it wont let me post properly.]

Metcon

See above

Metcon (AMRAP – Rounds and Reps)

AMRAP 25: Teams Of 2

Partner 1: 40 sit ups (Partner 2 holds high or low plank)

then partner 1 holds plank while 2 does 40 sit-ups

Then…

Partner 1: 10 Burpees (Partner 2 holds a barbell (95/65) overhead) then partner 1 holds barbell while 2 does 10 Burpees

Then… 25 KB Swings Ea.

Repeat!

[WODIFY is being weird, it wont let me post properly.]

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