Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
– 8:00 – 13:00

– New CrossFit Workout ‘Ellen’

– Push Uncomfortable Pace from start, but Avoid Full Out Sprint from Beginning

– Thruster & Snatch is 3 Sets or Less Throughout

Metcon (No Measure)

3 sets:

4 KB Turkish get-ups/arm

8 KB windmills/arm


Deadlift (3 sets:
7 deadlifts
– Building to your heaviest set of 7.)

Welcome to week 8 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. As these weights become heavy, stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.

The basic lifts are changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max!

Romanian DeadLift (RDL) (3 sets: 
12 tempo Romanian deadlift)

In Accessory – I, find one weight and stay there for all 3 sets. Use a slow and controlled tempo today to focus on building muscle and strength in your posterior chain. Take 3 seconds to lower each rep, and pause in the finishing position for one second before standing. The finishing position should be about 1″ off the floor, the weights should never touch the floor during this movement.