Monday, 10/27/14
3RFT
12 Pull Ups
15 Wall Balls 20/14
15 Sit ups
15 Good Mornings 45/33
15 min to find your 1RM Front Squat
10 min EMOM
3 Power Snatches
3 OHS
3RFT
12 Pull Ups
15 Wall Balls 20/14
15 Sit ups
15 Good Mornings 45/33
15 min to find your 1RM Front Squat
10 min EMOM
3 Power Snatches
3 OHS
Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!! Strength/Skill – 3-3-3-3-3 Hang Squat Clean 10,9,8,7,6,5,4,3,2,1 Push Jerk 135/95 100′ Walking Lunge 45/25 Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!
PARTNER WOD SATURDAY Strength/Skill – Power Clean 2-2-2-2-2 (TnG) AMRAP 15 Minutes 10 Wallball – 20/14 15 K.B Swings – 55/35 20 Front Racked Walking Lunges – 95/65
E3MOM x 9 min (3 sets) 15 Back Squats @ 30-40% of 1 RM With a 23 min running clock complete: 5 min EMOM 40yd Sprint rest 1 min Every 90 seconds for 6 sets (9min) 100m Sprint rest 2 min Every 3 min for 6 min 400m Sprint
Dodgeball and then skills. 3 Rounds 1 Min- Med Ball Twist 20/14 1 Min- Deadlift 95/65 1 Min- Med Ball Clean 20/14 1 Min- DB Snatches 50/35 1 Min- Weighted Walking Lunges 1 Min – Rest
Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35
Warm-up – Deads and Front Squats For time: 155/115 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15 Muscle-ups 40/30 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45/25lb plate held…