Friday, 3-22-19
With a partner complete:
4 RFT-
2 Rope Climb 2:1
50 Wall Ball 20/14
2 Rope Climb
50 Box Jump Over 24/20
2 Rope Climb
50 DB Snatch 50/35
2 Rope Climb
50 Ring Row
Skills
With a partner complete:
4 RFT-
2 Rope Climb 2:1
50 Wall Ball 20/14
2 Rope Climb
50 Box Jump Over 24/20
2 Rope Climb
50 DB Snatch 50/35
2 Rope Climb
50 Ring Row
Skills
9AM Class Today! 14 Min Ascending Ladder by 2/s 2 Pull Up 5 Burpee 4 P/U 5 Burpee 6 P/U 5 Burpee 8 P/U….. Clean Pull + Sq. Clean 2+1×8 @70-90% 1RM Clean (2 Pulls are TnG then drop to set up for clean)
Strength/Skill – Weighted Push-up 5-5-5-5 NO MAX 3 RFT 15 Alternating One Armed K.B. Snatches – 53/35 15 One Armed (Racked Position) K.B. Walking Lunges
We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!! 15 min EMOM 1: 10-15 V-ups 2: 10-15 Hollow Rocks 3: :40 Superman hold 12 min AMRAP 5 SDHP 115/85 10 2 for 1 wall Balls 20/14 5 Burpee to plate
Strength/Skill – Squat/Power C&J 1 RM For Time: 100 Medicine Ball Clean Wall Ball Shots
Stretch class with Doug today at 8am 20 min to complete: 3×12 Bench Press 3×10 DB Flys 3×15 French Press 3×25 Bench Dips 4×6 Tempo Push Up Tempo= Up pos, 5 second down, no pause at bottom, explode up For time: 50 Thrusters 135/95 *EMOM 25 D/U 3:1*
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill: Squat Clean Thruster- find your 3RM (Mark in your folders) 4 rounds for total working time of: 7 C2B Pull-ups 7 Ring Dips 15 KBS 32/24kg (53/35 50 Double-Unders Rest 1:1 (whatever your time is per round, you rest that amount…