For Time
50 Medball Squat Cleans (20/14)
40 MedBall Bulgarian Squat + Lunge
30 Medball Box Step Overs
20 Medball Alternating Push-Ups
100 Medball Seated Russian Twists
Bulgarian Squat + Lunge:
https://www.youtube.com/watch?v=MG6fAIpq7H4
run/row 200m or 2:00
Then, 2 rounds of:
-10 air squats
-10 PVC pass troughs
-10 PVC good mornings
-10 PVC push press
10 min EMOM of:
-5-10 deadlifts (unbroken)
-Pike shoulder taps to the :50
3 Rounds for Time
21 Double DB Front Squat (50/35)
15 Double DB Push Press (50/35)
9 Pull-Ups
400m Run
RX+ = BMU
*If no pull-up bar, complete 9 DB
row each arm
**If no DBs- use 95/65 Barbell
2 rounds of :45 on :10 off
-singles/doubles
-Hallow to superman
-Jumping jacks
-Slow Air squats
Burgener warm-up
Skill transfer
High Hang Power Snatch (Hips) +
Hang Power Snatch (Knees) +
Power Snatch (Floor) +
High Hang Squat Snatch +
Hang Squat Snatch +
Squat Snatch
Complex must be completed unbroken.
15 Min AMRAP
30 Double Unders
15 Abmat Sit-ups
30 Double Unders
15 Wall Balls
RX+ = Alternating T2B
Mothers Day Run Club
5.10.20
For Time:
5 Rounds
10 DB Walking Lunges (50/35)
20 Medball Box Step Overs (20/14)
400m Run
Rest 2 minutes after each round
Then Complete Round 6:
800m run
150 Sit-Ups
100 Banded Good Mornings
50 Curtsy Lunges
25 Bulgarian Squats
*Can break-up, partition, or complete Round 6 in any order
RX+ = Vested
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FOR REPS!!!!! 3 ROTATIONS
2 Rounds each of:
2 min to perform:
Partner 1 – 25/20 Air Assault Cals
Partner 2 – Max Wall Balls
Score = Total Wall Balls
-Rest 3 min-
2 Rounds each of:
2 min to perform:
Partner 1 – 100 Double Unders
Partner 2 – Max Russian Twist (l/r=1)
Score = Total Russian Twist
-Rest 3 min-
2 Rounds each of:
2 min to perform:
Partner 1 – Run 300m
Partner 2 – Max Power Snatch 115/80
Score = Total Power Snatch
*Coaches Favor – Perform in any order you wish!!
SATURDAY HOME VERSION
8 min AMRAP
15 Burpees
20 Front Squats
-Rest 3 min-
8 min AMRAP
50 Double Unders
20 Russian Twist
-Rest 3 min-
8 min AMRAP
Run 300m
20 Alt DB Sing Arm Power Snatch
*Coaches Favor – Perform in any order you wish!!
3 Rounds of:
-30 Jumping jacks
-Squat stretches (each side)
-30 Mt. climbers
-5 Burpee/broad jump/air squat
Double Tabata of alternating:
:20 sec on/:10 off
-Abmat sit-ups
-Plank hold
*if you are doing Webby, skip if you like because of time frame & sit-ups
For Time
25 Power Cleans (95/65 lb)
20 Thrusters (95/65 lb)
15 Bar Over Burpees
800 meter Run
25 Power Cleans (95/65 lb)
20 Thrusters (95/65 lb)
15 Bar Over Burpees
400 meter Run
25 Power Cleans (95/65 lb)
20 Thrusters (95/65 lb)
15 Bar Over Burpees
200 meter Run
Time Cap: 20 minutes
*Add 1 sec penalty for every rep NOT completed. (add 30 seconds for every run not completed)
This memorial was designed by Head Coach and Owner Steve Pinkerton @steve_pinkerton of CrossFit Vitality (Concord, NC, USA) where Claudia was a member.
The movements included are those that Cladia had worked so hard on improving…most of all, the running. She had a love/hate relationship with thrusters and was getting to the point where she loved them a little more than she hated them.
For Time
100 Alternating Pistols
Every minute on the minute starting at 0:00, perform:
10 Push-Ups
For Time & Vested
Cash-In: 2,013 meter Run
Then, 3 Rounds of:
26 Burpees
26 Sit-Ups
26 Air Squats
26 Push-Ups
26 Lunges
Cash-Out: 2,013 meter Run
Compete 1mi run and a 400m Run if completing at home.
To make-up the 13m difference- complete 2 burpees at end of run.
3:00 min run/ row/ bike
2 rounds of:
-worlds greatest stretch (each side)
-10 push press (empty bar bell/DB)
-10 front squat (empty bar bell/BD)
-50 singles
25 Minute AMRAP
50/35 cal Assault bike
25 Ring Dip
12 Front Squat 185/135
**Front Squats from the floor
3 Sets
8 strict pull-ups
12 DB Bench Press
