Tuesday, 11/25/14
Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups
Monday, 11-24-14
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
Saturday, 11/22/14
10 Burpees 12 Thruster 115/75# 10 Burpees 12 Power Snatch 115/75# 10 Burpees 12 Push Jerks 115/75# 10 Burpees 12 Hang Squat Clean 115/75# 10 Burpees 12 OHS 115/75# 10 Burpees 12 Thruster 115/75# 10 Burpees 12 Power Snatch 115/75# 10 Burpees 12 Push Jerks 115/75# 10 Burpees 12 Hang Squat Clean 115/75# 10 Burpees…
Friday, 11-21-14
3RFT 10 HSPU 20 Alt. Pistols 30 Cal Row 40 D/U’s 20 min Cap Strength: Every 1:30 for 15 min 3 Power Snatches + 1 OHS @ 75% of Snatch
Thursday, 11/20/14
Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats