Hang clean (below knee) + jerk
15:00 to build to heavy single
5×2 hang cleans + 1 jerk @ 75% of heavy single EMOM
burpee bar MU
*Beginners scale to:
10-15 of DU review/practice
ATHLETE SPOTLIGHT – the GUZ
Longtime Member Angela Guzman snags the Athlete Spotlight !!! Angela has been with us since our garage days and has been a pretty darn consistent member. I remember she use to come in and throwdown, then go immediately to ZUMBA to get her “CARDIO” on ! Some days she would even come in and spar with her daughters, hitting pads and all this crazy stuff. I would look at her like she was nuts… Either way, She has made phenomenal progress over the past few years and has hung up the sparring pads and zumba skirts for Crossfit, well at least i think so…. I want to say THANK YOU, for your continued support and belief in our community….
When did you start Crossfit and what made you start?
I started Crossfit November of 2011, Sonia called me up one day and asked me to come workout with her at her friend Eric’s garage, I showed up, got my ass kicked and was hooked.
What do you like about being a part of the Boombox family?
I like that I was able to see this place grow from the ground up. I love the friendships that bombox has given us, I really like the fact that is has changed our lives in great ways.
What is one goal you have set for yourself this year?
One goal I have set for myself is to string those darn pull ups!! It has been so difficult for me to get them, I have issues with a few of my fingers and cannot hold the grip long enough, without awkward pain.
What are some of the things you have accomplished since starting?
I have gotten much stronger than I’ve ever been, I am able to do strict pull ups, I can do hand stand push ups, I no longer do push ups on my knees, and I have deleted some bad eating habits.
What is something no one else at the box knows about you?
let’s keep it that way.
What do you like to do outside the box?
I like to zumba!! yup!!!
What is your favorite and least favorite movement or wod?
Two of my favorite movements are lunges and squats, my least favorite are snatches, I really, really don’t like them!!
A. Gymnastics Skill
10:00 freestanding handstand hold practice
5x:30 nose-and-toes handstand hold
B. 5×4 forward roll to pistol (2L/2R)
C. 3×8 Bulgarian split squat (8L/8R) – moderately heavy
100 meter pinch grip farmer’s carry – heaviest possible*
*Use bumper plates
Hang snatch (below knee)
15:00 to build to a heavy single
5×1 @ 80% of heavy single EMOM
Overhead Squat 115/75
CTB pull ups
3x max effort weighted planks
1min Row for Calories
1min KB Swings
*1min rest between rounds. Score is total calories and total reps.
10:00 kipping pull up practice
10:00 ring muscle up practice
10:00 EMOM alternating:
E: 3 push press – heavier than last week
O: 3 weighted pull ups – heavier than last week
5 power cleans 145/100
7 push press 145/100
9 lateral burpees
Speed and Endurance
15min of run technique skills & drills
Rest 5min then:
3x800m (2min rest)
15:00 to build to a 5RM
1×10 @ 80% of 5RM
5 rounds for time of:
8 Deficit HSPU
10 Wall Balls
3×5 Back Squat