It says “shoulder-to-overhead” but unless you’re a glutton for punishment these should be light push jerks.
Let’s go team!
6 Rounds of 1:30 Work / 1:30 Rest For MAX REPS:
4 Strict Handstand Push-ups
8 Shoulder-to-Overhead @ 135/95 lbs
MAX REPS Burpee Box Jump Overs @ 24/20 in
Yesterday’s announcements contained some important and exciting info, so we wanted to re-post them for the weekend. Some cool stuff for our community!
Beginning on Monday (2/17) we will be offering an 8:00 PM class. This time slot will be offered Monday, Tuesday, and Wednesday as part of an experiment to test the attendance and demand for this schedule. If you travel from afar, are a night owl, or don't feel like waking up early, perhaps this new class time is for you?
We are happy to announce that we’re partnering with a local Petaluma farm to be a CSA pickup location at Arena Ready. Beginning February 20th, we will be a bi-weekly delivery & pickup location for orders of fresh veggies, meats, and dairy products. Read more about their farm & products, and join the CSA using the link here:
http://www.tarafirmafarms.com/ourcsa/#new-page
The $20 membership fee is waived for Arena Ready members — check out our post here in the private Arena Ready Facebook group for details on having your membership fee waived.
WE HAVE SHIRTS! (and hoodies, baseball tees, long sleeves, etc.)
By partnering with CrossFit-licensed clothing provider, Fully Amped, we no longer have to deal with pesky minimum order quantities or organizing everyone's size for a bulk order. They will print and ship your order, regardless of quantity — If you only want to buy one shirt, they'll print and send you one shirt.
We are starting with classic designs first as we consider getting more/others created. Find the link to our store below, as well as on our website:
https://www.fullyamped.com/collections/arena-ready-crossfit
With a Partner, AMRAP 25 Minutes:
1000m Row OR Ski
75 Wall Balls @ 20/14 lbs to 10/9 ft
25 Bar Muscle-ups
*One person working at a time, switch whenever you like.
A few exciting announcements from our GM, Katoa:
Beginning on Monday (2/17) we will be offering an 8:00 PM class. This time slot will be offered Monday, Tuesday, and Wednesday as part of an experiment to test the attendance and demand for this schedule. If you travel from afar, are a night owl, or don't feel like waking up early, perhaps this new class time is for you?
We are happy to announce that we’re partnering with a local Petaluma farm to be a CSA pickup location at Arena Ready. Beginning February 20th, we will be a bi-weekly delivery & pickup location for orders of fresh veggies, meats, and dairy products. Read more about their farm & products, and join the CSA using the link here:
http://www.tarafirmafarms.com/ourcsa/#new-page
The $20 membership fee is waived for Arena Ready members — check out our post here in the private Arena Ready Facebook group for details on having your membership fee waived.
WE HAVE SHIRTS! (and hoodies, baseball tees, long sleeves, etc.)
By partnering with CrossFit-licensed clothing provider, Fully Amped, we no longer have to deal with pesky minimum order quantities or organizing everyone's size for a bulk order. They will print and ship your order, regardless of quantity — If you only want to buy one shirt, they'll print and send you one shirt.
We are starting with classic designs first as we consider getting more/others created. Find the link to our store below, as well as on our website:
https://www.fullyamped.com/collections/arena-ready-crossfit
EMOM 12 Minutes:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
-then-
“Isabel”
For Time:
30 Snatches @ 135/95 lbs
(Compare to 11-09-17, 11-21-16, 04-13-15, 03-13-15, 10-30-14, and 06-12-13)
Full and power from the hang, and full and power from the floor!
Hang Power Clean + Hang Squat Clean + Power Clean + Squat Clean:
5 Sets of (1+1+1+1)
Climbing as technique allows. Attempt to perform all 4 reps of the set unbroken without re-setting or dropping.
-then-
AMRAP 9 Minutes:
5 Lateral Bar Burpees
5 Power Cleans @ 135/95 lbs
5 Front Squats
***At the 0:00, 3:00, and 6:00 mark you must ROW 20/16 CALORIES. After rowing pick up where you left off in the 5-5-5 triplet.
If you’re signed up for one of the morning classes with Coach Lisa then this programmed day is a special treat — there are few coaches out there who can teach the overhead barbell movements better than the very person who almost never misses a jerk… Mini Rex Lisa!
Strict Press:
5-3-1-1-1
Push Press:
5-3-1-1-1
Push Jerk:
5-3-1-1-1
Hope you all had a great weekend!
EMOM 10 Minutes, For Completion:
4, 8, 12, 16, 20 Wall Balls @ 20/14 lbs to 10/9 lbs
Start at 4 reps and increase by 4 every minute. Restart again at 4 on the sixth minute.
-then-
For Time:
80-60-40
Double Unders
40-30-20
Toes-to-Bar
20-15-10
Row Calories
Filled with partner power cleans!
With a Partner, AMRep 22 Minutes:
60 Calorie Row
30 Power Cleans @ 135/95 lbs
60 Calorie Row
30 Power Cleans @ 155/105 lbs
60 Calorie Row
30 Power Cleans @ 185/125 lbs
60 Calorie Row
MAX REP Power Cleans @ 205/145 lbs
I mean really though, is anyone surprised?
Happy Friday, weightlifters!
Overhead Squat:
3-3-3-3-3
Climbing to a top set in 12 minutes.
Bar MUST be snatched fro the floor — no squat racks, and no cleans-to-back-rack-to-jerk. Snatch the dang bar, that’s what we’re supposed to be practicing anyway!
-then-
Every 90 Seconds For 10 Rounds (15 Total Minutes):
1 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
After a couple of heavier days on the legs and then some overhead work with a s sprint-ish triplet, we’ll use Thursday’s program to go longer and lighter.
With a Partner, AMRAP 25 Minutes:
100 Double Unders
1000m Row
70 Kettlebell Swings @ 53/35 lbs
40 Burpees
70 AbMat Sit-ups
One person working at a time, switch whenever you like.
Tuesday’s heavy back squats set the table for Wednesday’s overhead work — technique, stability, and an opportunity for intensity (for those whose mechanics and consistency have earned it) in the form of a sprint-y AMRAP.
Happy Hump Day, fitness friends.
Split Jerk:
3-3-3-3-3-3
Cleaned from the floor (no rack unless necessary)
-then-
AMRAP 6 Minutes:
6 Box Jumps @ 30/24 in
12 Handstand Push-ups
24 Single Dumbbell Overhead Walking Lunges @ 50/35 lbs
Switch sides with the dumbbell after 12 reps (i.e. halfway through each set)
Tuesday’s program is all about quality reps under load with 10 working sets (not including warm-up sets) — we’ll build to 3 heavy singles at approx 90% of your CURRENT ERA 1-rep max. If you don’t have a current era 1RM and/or don’t know what that should feel like, then aim for 3 singles where you have to really focus each time and work hard for that quality, heavy rep — and you’ll want AT LEAST 2-3 minutes rest between those efforts, so that you are not missing any attempts.
LET’S GO TEAM!
Back Squat:
5 @ 50%
5 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%
I don’t want to talk about it.
Deadlift:
5-5-5-3-3-3
Climbing to a top set (not a 3RM) in 12 minutes.
-then-
5 Cycles of 1:30 Work / 1:30 Rest For Total Deadlift Reps:
5 Ring Muscle-ups
20 Wall Balls @ 20/14 lbs to 10/9 ft
Max Reps Deadlifts @ 155/105 lbs
This deadlift loading is intentionally light, but remember that you have to get there first. If you’re running out of time to get to the barbell then scale so that you have approx 30 seconds for deadlifts in the early cycles. Here’s a hint… if your MUs and WBs are not unbroken you probably need to scale.
Alternatively, if you have much more than that you’re likely scaling too much. Be an athlete, hold yourself accountable.
