The clean and jerks should be heavy. Alternate arms on the DB snatch.
Clean and Jerk
3-2-2-1-1-1-1

21-15-9
Dumbbell Snatch (70/45)
Ring Dips

Level II

Hang Clean and Jerk
3-2-2-1-1-1-1

21-15-9
Dumbbell Snatch (55/35)
Single Thin Band Ring Dips

Level I
Hang Power Clean and Jerk
3-2-2-1-1-1-1

21-15-9
Dumbbell Snatch (40/25)
Push-ups

Post loads and times to comments.

 

Not a lot of advice here. This workout sucks. I personally think it is much worse than regular tabata because there is less muscle failure in this version. I don’t program FGB usually because we’ve previously done it once a year for the fundraiser, and because most folks do it in foundations. But since there is a new fundraiser workout this year, I figured we would throw in a version and take this opportunity to tell you to sign up for the Crossfit for Hope Fundraiser on the Mall.

Tabata Fight Gone Bad
8 Rounds of 20 seconds of work followed by 10 seconds of rest.

Rx’d/LII
10ft Wallball (20/14)
Rest 1 Minute
Sumo Deadlift High Pull (75/55)
Rest 1 Minute
Box Jump (20)
Rest 1 Minute
Push-press (75/55)
Rest 1 Minute
Row (Cal)

LI
10ft Wallball (14/8)
Rest 1 Minute
Sumo Deadlift High Pull (55/35)
Rest 1 Minute
Box Jump (16)
Rest 1 Minute
Push-press (55/35)
Rest 1 Minute
Row (Cal)

Post total reps to comments.

 

Important Childcare Schedule Change Update: Beginning on Wed (5/16) through the end of June, childcare will be offered M-F at 1200 and F at 0930.  There will be no childcare available at 0930 M-Th.  We apologize for any inconvenience, please contact Erika with any questions.

Reminder: Farewell to Gretchen Sosbee goes this Saturday from 5-8 at Lyon Hall. Come out and toast her as she heads out for a year in Afghanistan.

Crossfit Kids this weekend.  Sign up here.

Mount Vernon Farm will be delivering to Patriot again on 5/16.  Check out their website for details and to place an order.

Other than book-ending with the HSPU, you can complete the middle triplet in any order as long as you complete each exercise once before moving on to any exercise for the second time.

Deadlift
1×5 (Add 10lbs from last week)

20 HSPU
200m Plate Carry (2×45/2×25)
20 Burpee Over the Box Jump (24/20)
3 Rope Climbs
200m Plate Carry
20 Box Jump
3 Rope Climb
10 HSPU

Level II
10 HSPU
200m Plate Carry (2×45/2×25)
20 Burpee Over the Box Jump (24/20)
1 Rope Climbs
200m Plate Carry
20 Box Jump
1 Rope Climb
5 HSPU

Level I
30 Push ups
200m Plate Carry (2×25/2×15)
20 Burpee Over the Box Jump (20/12)
3 Rope Pull to Standing
200m Plate Carry
20 Box Jump
3 Rope Pull to Standing
20 Push ups
Post loads and times to comments.

 

Snatch
3-2-2-1-1-1-1

30-20-10
Overhead Squat (115/80)
Pull-ups

Level II
21-15-9
Overhead Squats (95/65)
Pull-ups

Level I
21-15-9
Overhead Squats (65/45)
Band Pull-ups

Post loads and times to comments.

 

Crossfit Kids this weekend. Sign up here.

Use a lighter weight than you did for Monday’s swings, but today everyone is going all the way overhead. If there is a shortage of appropriate KB and DB weights, start with burpees. Same rules for pressing today as there was for squatting yesterdat. You want to get to the point where you are doing identical sets across and increasing the weight 2.5-5lbs a week.

Press
5-5-5

10 Rounds:
15 Seconds KB Swings (53/35)
15 Seconds Burpees
Rest 30 Seconds

Level II
10 Rounds:
15 Seconds KB Swings (40/30)
15 Seconds Burpees
Rest 30 Seconds

Level I
10 Rounds:
15 Seconds KB Swings (35/25)
15 Seconds Burpees
Rest 30 Seconds

Post loads and reps to commrnts.