Thursday, 10/30/14
Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8
#1
7 min AMRAP
Max Wall Balls 20/14
EMOM stop and complete 5 Burpees
#2
10 min AMRAP
35 Sit Ups
10 unbroken Backsquats w. 2 second pause at the bottom.
Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8
#1
7 min AMRAP
Max Wall Balls 20/14
EMOM stop and complete 5 Burpees
#2
10 min AMRAP
35 Sit Ups
10 unbroken Backsquats w. 2 second pause at the bottom.
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! Strength: Death by Farmers Carry 12min CAP PARTNER WOD 50 Calorie Row 50 Burpees over Bar/ Partner Planks 50 Squat Cleans 75 Toes to Bar/ Partner does Med Ball Twists 50 Squat Cleans 50 Burpees over Bar/ Partner Planks 50 Calorie Row
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185
Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
Strength/Skill – 2 Snatch grip Push Presses + 1 O.H. Squat x 5 For time: 2-4-6-8-10 Snatch 135/95 lbs 200 m Run between sets
Strength/Skill -5×3 Back Squat (heavy) 13 min A.M.R.A.P. 8 Burpees over the bar 10 Deadlift 135/95 12 Box Jumps 24/20
CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups