Friday, 6-28-13
Strength/Skill – Below the Knee Hang Power Snatch 5×2
10-9-8-7-6-5-4-3-2-1: HSPU
1-2-3-4-5-6-7-8-9-10: Ground to OH (155/105#)
Strength/Skill – Below the Knee Hang Power Snatch 5×2
10-9-8-7-6-5-4-3-2-1: HSPU
1-2-3-4-5-6-7-8-9-10: Ground to OH (155/105#)
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
Christmas party at Brewology Dec 13th. Change in hours starting next week: Tuesday and Thursday no 7PM class, last class is at 6PM. We will have open gym Monday and Wednesday @7PM. Strength/Skill: 50 strict Pull Ups with a twist 5 min cap. Row 1000m 50 Hang Power Cleans 135/95 40 Push Jerks 30 Front…
Strength/Skill – 10 min EMOM – 3 TnG Power Snatches (Weight should be sufficient to perform 3 non-stop, with good mechanics. That Means NOT CRAZY HEAVY 15 min AMRAP: •1 Rope climb •10 K2E •15 Push-ups (Chin to Floor) •30 Du
Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…
Strength/Skill – Power Clean Find your 1 RM – Your 1 RM is w/ good technique. Once technique goes out the window….your 1 RM is 10 lbs. less!!!!! For Max Reps: Max reps of High hang power clean (60% of 1RM Power clean) in 1 minute Max reps of Box jump (24/20) in 1 minute…
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Snatch Pull 5-5-3-2-1 EMOM for 6Min 5 Snatch Balance Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s