Nazi-strict front squats!
Hold the bar on your collarbones/shoulders only.
NO HANDS!

If you lean forward the bar will fall on the floor so keep your back straight and upward!

TIP
Grip your right thumb with your left hand fingers and keep lifting that thumb up through the excercise - that helps to maintain the position. Focus on pushing the floor away from you with your feet and lifting the thumb with your hand :)

Team WOD!

In Pairs:

AMRAP 30min

400m run
P1: 20 burpees
P2: Deadlift hold 80/60kg
400m run
P1: plank hold
P2: 10 Deadlift 80/60kg
400m run
P2: 20 burpees
P1: Deadlift hold 80/60kg
400m run
P2: plank hold
P1: 10 Deadlift 80/60kg
400m run

A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Minute 2 – Banded Hip Bridges x 20 reps
Minute 3 – 45-60 seconds of Double-Under Practice

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Push-Ups or Stationary Dips
100 Meter Run

C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed

A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

C.
“Kill Cliff Granite Games Qualifier Event 1″

Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Squat Cleans (155/105 lbs)
7 Bar-Facing Burpees

http://opexfit.com/august-2-2014/

Part 1
Push Press build to a 5rm
https://www.wodconnect.com/workouts/push-press-5-rep-max-5rm

rest as needed

Part 2
3 rounds for time
25 kbs 2/1.5pd
25 burpees

rest 15mins

Part 3
Row 30sec 100% effort
rest 30sec x 4

Notes:
– take your time build to a 5rm push press
– record time
– Row 30sec is all out record all scores in meters

http://opexfit.com/july-29-2014/

A. PS – build to a 5RM TnG in 12 min

B. Hang Power Clean below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

+

5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30

Notes:
– no pause on floor for TnG 5RM PS.
- Compare snatch and clean here: https://www.wodconnect.com/crossfit-central-helsinki/feed/2015-06-23
– pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
– choose weight for unbroken sets but increasing per set and little more challenging per set for BP
– record row repeats – same across is goal

http://opexfit.com/july-19-2014/

A. clean and jerk build to a max in 10mins
https://www.wodconnect.com/workouts/clean-and-jerk-1rm

rest as needed

B. Row 500m rest 90sec in rower Row 500m

rest 30mins

3 rounds for time
Row 1k
200 DU
Run 800m

• Compare B here: https://www.wodconnect.com/workouts/opex-08-04-2014

http://opexfit.com/july-12-2014/

For time

Row 1k 80% effort
rest 1min
85% effort
Run 400m
30 wall balls 30/20#; 10/9′ target
30 DB walk lunges 55/30#/hand
30 box jumps sd 24/20″
30 T2B
60 DU
rest 3mins
Row 1k same time as above

Notes:
– pace the first row and go for same time on last row
– grinder pace on workout – time this
– record total time
– compare to April 15th