8 min EMOM 50 m sprints
1. Press
10 min EMOM: 2 Strict Shoulder Press
2. Jerk Complex
Push Jerk + Split Jerk, work up to a heavy set.
3.Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(135/95)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch
Skill Work 5 RFT: 20 HR Push Up 40 Plank Shoulder Taps 600m Row *22 min Cap*
Tuesdays & Thursdays we will be adding a 7PM class. 5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec. -then- 3 rounds for time of: 14 Burpee Over-the-Box Jumps 24/20″ 21 KBS 24/16kg 28 Shoulder Touches
Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. “Dodgeball” Partner WOD 4RFT each 10 Alt. Pistols 10 HSPU 10 Power Cleans 10 Cal Row 1 person works at a time. Each person has to do 20 Burpees for final time.