CrossFit Nittany

Skill – power clean
* to be performed every 30 seconds for 10 minutes @ 80%

Conditioning – in an alternating rep scheme of 21-15-9…
Burpees and KBS (24/16)

Rest 5 minutes

45 pull ups for time
*@ zero and every 2 minutes after perform 20 wall balls (20/14)

Skill - 15 minutes to establish a 1 rm Behind the neck split jerk

1/1/1/1/1/1/1

*the bar should be taken from the rack in a High Bar Back Squat position with hands in a Clean grip

Conditioning -

Tabata rowing 20:10 for 4min (track total calories)

rest 2 min

2 min max rep toes to bars

rest 1 min

1 minute max rep push-ups

Skill – Running drills

Conditioning – 3 rounds for time:
1 Rope climb
20 burpees
10 pull ups
10 knees to elbows
20 sandbag lunges
Run 400m

Check out Brad “Tebowing” on a trail run Sunday!  Sweet.

Strength - Box Squats 5/5/4/4/3/3/2/2/1/1

4 rounds -

10 squats

15 push ups

10 squats

15 KB Sumo Deadlift High Pull

“Helen”

3 rounds for time -

run 400m

21 KB swings

12 pullups

Skill: Snatch 2-2-2-2-2 (no more than 80% 1 rm)

WOD: 12 min AMRAP – run 200m, *deadlift (275/185), 10 V ups

*every round add 2 more deadlift rep.  scale weights appropriately.

Saturday recap …so the key to the box jump is explosiveness and hip flexibility allowing you to land “spidey-like” on top of the box and the key to the split jerk is in the explosiveness and the footwork allowing you to get under the bar as rapidly as possible.

12 min establish max box jump

12 min work up to 1 rep max split jerk

8 min tabata alternating push press and bottom-to-bottom squats in 1 min intervals

Watch this video for a little extra something special for Wednesday.  Be proud of the work you’ve put in… tomorrow we’ll measure some of it taking a glimpse of where you are so far.  

Powerful Beyond Measure Video

WOD:  CrossFit Total

“Stop thinking in terms of limitations and start thinking in terms of possibilities.”

WOD:   4 rounds for time… (scale weights as necessary)

5 DL’s (315/205), 10 HSPU, 15 pull ups, 20 renegade rows (30/20), 25 KB squats (53/35)

BUT we are doing it anyway.  This young man was a friend of Matt Kita’s growing up and throughout high school.  I suspect this will take close to the entire hour so show up on time or early and be prepared.  HERO WOD’s in CrossFit are notoriously long, hard grinding workouts

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters