8 and 9:30am classes Monday.
BBQ 1:30
20 min to work up to a
5 RM Strict Press
3 RM Push Press
1 RM Split Jerk
Crossfit Games Open Workout 11.3
5 min AMRAP
Squat Clean 165/110
Jerk 165/110
*Each movement counts as 1 rep*
Work Skills after wod
“Bradshaw” 10 RFT: 3 HSPU 2:1 6 Deadlift 225/155 12 Pull-Ups (20 banded, 20 Ring Row) 24 D/U 3:1 *35 min Cap*
3 RFT: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Strength/Skill 10×35 unbroken Double unders for time
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Squats E3MOM X3 10 @ 50% 10 @ 55% 10+ @ 60% 6 MIn AMRAP 6 Strict HSPU (2:1) 5 M/U’s (Pull Ups and Dips) 4 Front Squats @ 60% of 1RM Rest 2 MIn 5 Min AMRAP 5 Strict HSPU 4 M/U’s…
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Come @ 7 and workout with Sheps!! HBBS: 3X10 – heaviest possible, rest 3 full minutes 5 rounds for time of: 4 Power Cleans @ 80% 8 HSPU 20 Lateral Bar Hops
In teams of two, complete the following for time: 50 Toes to bar 60 Pullups 70 Thrusters, 95/63 80 Box Jumps, 24″/20″ 90 Kettlebell Swings, 53/35 100 Wallballs, 20/14 600 Single-unders Run 400m Both team members must finish the 400m together for time. Have fun!
Warm up 2 RDs 8 BB Snatch Grip Deadlifts 8 BB Hang Power Snatch 8 BB OHS 8 Burpee 5 min EMOM 3-position Power Snatch (High Hang, Above knee, Floor) start @ 40% 1 RM Power Snatch *use this as a primer for the next work* rest 2 min Every 1:30 for 9 min 1…