3RDs
10 BB OHS
10 BB Hang Power Snatch
10 BB Snatch Grip Deadlifts
EMOM x 12
2 Sq. Snatch
Build to a heavy double
rest 2
EMOM x 4
Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch
For Reps-
4 Min AMRAP
200 D/U 2:1
AMRAP Burpee
rest 2 min
4Min AMRAP
50 Pull Ups
AMRAP Burpee
rest 2 min
4 Min AMRAP
50 Box Jump 24″/20″
AMRAP Burpee
Rowing relay with partner: 2 X 100m 2 x 200m 2 X 300m 2 X 400m 2 X 500m 2 X 400m 2 X 300m 2 X 200m 2 X 100m 10 Rounds AMRAP 1 min 5 Pull Ups 10 Push Ups with remaining time max rep box jump (24/20)
Stretch class with Doug tomorrow @8am. 5 min EMOM 3 Muscle Snatch (build in weight and use a primer for next EMOM) rest 2 min E2MOM for 10 min 5 “touch and go” Squat Snatches build to a heavyish 5 5 RFT 10 Power Snatch 95/65 8 Burpee Box Jump Overs 24″/20″ 6 S.D.H.P…
Strength / Skill – Split Jerk W.O.D. – “CrossFit Total” The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be…
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @50% Set 2 – 2 Reps @70% Set 3 – 4 Reps @60% Set 4 – 2 Reps @75% Set 5 – 4 Reps @70% Set 6 – 2 Reps @80% 18 min AMRAP 40 D/U 3:1 20 Alt. Pistols 5 Rope Climbs 3:1
Our very first WOD on our website 9 years ago Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent *BRING SHIN PROTECTION* Every 90 sec x 8 3 Sumo Deadlifts
5AM classes start om Tuesday and then Thursday. We will be cancelling the Tuesday, Thursday 7PM starting next week. Strength: Power Cleans 3@70% 3@75% 2@80% X4 2RFT 50 D/U’s 15 Thrusters 95/65 12 C2B Pull ups rest 3 min 3RFT 21 Pistols 14 HSPU 7 Deadlifts 315/205