Monday, 12/15/14
Strength:
20 Min EMOM
Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM
Odd : 8-10 C2B Pull Ups
10 Min AMRAP
4,8,12,16….. KBS 70/53
2,4,6,8,10…. M/U’s scale Dips
Strength:
20 Min EMOM
Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM
Odd : 8-10 C2B Pull Ups
10 Min AMRAP
4,8,12,16….. KBS 70/53
2,4,6,8,10…. M/U’s scale Dips
Check your inbox!
CROSSFIT GAMES ARE ON TONIGHT, ESPN 2 8:00- 10:00 Check this guy out…He says YA BA DABA DOOO When the bar goes overhead!! Skill/Strength – Power Snatch 5-5-5-5 15-12-9-6-3 Snatch 95/65 Bar Facing Burpees
Painters Saturday night …9PM dancing!!! Every 1:30 for 6 sets (9min) 2 tempo back squat + 2 back squat @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second pause at top* With a partner : 22 min AMRAP 12 SA DB C&J 50/35 (6 R…
Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…
Strength: Bench Press 6X3 24 min EMOM Min 1- 10-20 Push Ups Min 2- 15-20 KBS 53-35 Min 3- 20-30 Good Mornings Min 4- 30-40 Med Ball twists
Strength: weighted pull ups 5X3 With a Partner 2000m Row 100 Power Cleans, 135/95# 60 Jerks, 135/95# –