6 min AMRAP:
:30 Jump Rope
10 Wall Squats
10 Empty Bar Strict Press
In 15 min, find 1RM Split Jerk from the rack
Allow 5 min before the clock start to work technique with an empty bar
Suggested rep scheme: 5, 5, 3, 3, 1, 1, 1
Tabata DU for max reps
Must work on DU
Rest 2 min
Tabata No-Push-up Burpees
Score is total DU + total Burpees
Consider who you want to be in on June 27th.
If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?
So fast-forward and paint yourself a picture: What do you look like on June 27th?
That’s what the Whole Life Challenge will do for you when you join my team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the two videos on this page of our website.)
Once you watch the videos, you can join my team here:http://www.whole.lc/wlcmay15/pt/crossfitnola. For eight weeks, starting on May 2 and ending on June 27th, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.
The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on June 27th.
And free months of classes! You can win a free month of CrossFit by doing well in the challenge!
I hope you’ll watch the videos and join my team. In fact, I WANT you on my team!
To watch the videos: https://www.wholelifechallenge.com/what-is-it/
To join my team: http://www.whole.lc/wlcmay15/pt/crossfitnola
Our Team’s name: CrossFit NOLA
6:30 am or 6:00pm Whole Life Challenge Prelims at Mid City
Sign up on Mind Body
6 min AMRAP:
25 Jumping Jacks,
1 Length High Knees,
1 Length Butt Kicks,
1 Length Lunging Samson Stretch
10 min EMOM:
1 Clean Pull (straight arms, controlled negative) + 2 Power Clean from the ground.
60-70% of max
Aim to add weight twice during EMOM
10 Power Clean 155/105
10 Box Jumpover 24/20
15 min Cap
Have you signed up for the Whole Life Challenge yet? It starts this week!
Sign up for the Whole Life Challenge and be amazed at the person you have become in 8 weeks
6 min AMRAP:
Row: 10 Pull arms only, 10 pulls legs only, 20 pulls whole body,
10 Scap Pull-ups, 5 Inchworms
Every 2 min for 5 sets:
1-2 Strict Pull-ups (add weight as needed so this is "tough",
then 5 C2B kipping Pull-ups/5 kipping pull-up/:30 Kipping practice
15 min AMRAP: 60 DU (120 Singles), 50 Step-ups (25/leg, alternating, 24/20), Run 400m, 30 Burpees
The Masters Throwdown Series is an on-line CrossFit competition for athletes ages 35 and older. The first competition begins on May 21st and runs through May 27th. The goal of the Masters Throwdown Series is to help connect the Master's CrossFit Community and provide a fun and competitive environment in which Master athletes can compete
To view more information and to register to compete click HERE or talk to Mollie about it!
Warm Up: Coaches Choice
In Teams of 3
with one person working at a time:
4 rounds per person:
10 Heavy Shoulder to OH (155/105from the ground)
10 Heavy KBS (32/24)
Row Sprint 400m
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Join CrossFit NOLA!
Interested in joining the gym?
New to CrossFit?
All of our new members start with their own private coach!
More info here
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