Sunday Funday @9:30am
4 person team…the last of our fundraiser WOD. Still time to bring something in…..
Please sign up at front desk.
WOD-
4 RFT
400m Run….yes
15 Burpee
12 C2B pull up
9 Hang Power Snatch 135/95
SKILL-
Weakness for CROSSFIT OPEN in 22 days !!!
…D/U’s
Muscle ups
HSPU…
Anything you know you are not good at.
W.O.D. 5 RFT Shuttle Run -Sprint 30′ x 4 lengths 95/65lb 75/55lb Sumo Deadlift High Pull x 9 55/35lb 40/25lb KBS x15 Squats x21 The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!
Strength: 5 X 1 Pause Power Snatch + 1 Hang Snatch + 1 Snatch Balance Between 65-80% of 1RM ( 3 sec pause at knee) 3RFT w 15 min cap 15 Bar facing Burpees 1 rd of “DT” 12-9-6 Deadlifts 155/115 Hang Power Cleans Jerks Back Squat 5@70% 3@80% 1@90% EMOM: 4 @ 80%…
Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
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
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. HAPPY BIRTHDAY AILEEN P., DENA A., & TRAVIS B. !!!!!! Skill/Strength – 8 mins on the clock to find 1 RM on hang power clean 5 Reps: OHS Clean Front Squat Back Squat Power Clean Power Clean…
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 DB Snatches 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14