Thursday 9-24-15
Strength:
Front Squat
3×3 @87.5%
WOD:
3 Min AMRAP-
5 SDHP 115/85
20 D/U
Rest 2 Min
3 Min AMRAP –
6 Goblet Squats 53/35
10 KBS 53/35
Rest 2 Min
3 Min AMRAP –
4 KB Snatch 53/35
8 Pistol
*Scale as needed*
Strength:
Front Squat
3×3 @87.5%
WOD:
3 Min AMRAP-
5 SDHP 115/85
20 D/U
Rest 2 Min
3 Min AMRAP –
6 Goblet Squats 53/35
10 KBS 53/35
Rest 2 Min
3 Min AMRAP –
4 KB Snatch 53/35
8 Pistol
*Scale as needed*
Strength/Skill – 8 min EMOM – 1 Power Clean + 2 Front Squats 85% of 1 RM PC Complete as many rounds as possible in 15 minutes: 7 Push press, 135# (95#) 10 Overhead squat, 135# (95#) 15 Weighted Ab-Mat Sit-ups 30/15
Strength Deadliffts 5-5-5-5-5 W.O.D 4 Rounds for time: 50 Double unders 25 Wall balls 20 Kettle bell swings 15 Thrusters 10 Burpees (1ft. jump)
Yoga @ 7PM tonight. “CrossFit Total” Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *The First Attempt Would Be A Weight You Know You Can Do For A Heavy Set Of Three. The Second Attempt Would Be A Weight…
Warm up 2 RDs 30 D/U 10 BB Hang Power Cleans 100m Run 20 min to complete 3×10 Bicep Curls 3×15 Banded Tricep pull down 4x 1 min Hollow body holds 4x 1 min push up plank hold For Time: 1 Round: 800M Run 80 D/U 2:1 21 Hang Power Cleans 155/105 2 Rounds: 400M…
Stan Wong 5K, no classes today.
10 Min Skill Work 30 min EMOM 1- 3 Power Snatch +2 Sq. Snatch115/85 2- 7 V-Ups + 10 Hollow Rocks 3- 50 D/U