151128 Saturday – CrossFit Equipment Garage Sale 9am

Saturday morning from 9:00 – 11:00am we will be having a used equipment sale at Diablo. We have used bumper plates, bars, squat racks, kettlebells, strongman equipment and more. If you are looking for anything for your home gym make sure to show up tomorrow.


Mobility: Shoulder Mobility

Skill Practice Warm Up: None

Strength: None.

Super Set: None.

Metabolic Conditioning: “Firebird Trans Am”

15 minute AMRAP (As many ROUNDS as possible)

Rolling Start: up to 2 rounds in the first 5 minutes, then max rounds until minute 15

8 power snatches (Performance: 95lbs / Athletic: 65lbs* / 35lb kettlebell swings)

8 toes to bar

16 box jump (Performance: 24″ / Athletic*: 20″ / Health: 12″)

100m bumper plate farmer carry (Performance: 45lb / Athletic: 25lbs* / Health: 25lb dumbbells)

Log total rounds including the rounds accomplished in the first 5 min rolling start

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare to: April 29, 2015

Scaling Guide: 3 – 6 rounds

Coaching Tips: Pace during the ‘Rolling Start’ so that you finish the 2 rounds exactly at or right before the 5 minute cut off.  There is no point in sprinting to finish these (and then waiting to go at minute 5).  Be sure to hook grip the snatches to save your grip for the toes to bar and farmer carries.  REMINDER: “Box Jumps” means jumping onto a box (NOT stepping up).  Unless otherwise stated, jumping onto the box is always required to label a workout ‘as Rx’ when “box jump” is prescribed.  That said, stepping down is always encouraged.

Optional ‘Cash Out’: none

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