9 min E3MOM
Back Squat
3×10 @ 40,45,50% of 1RM
Death by (EMOM) –
1 DB Power Clean 50/35
1 DB Push Press 50/35
1 DB Front Squat 50/35
2 DB PC
2 DB PP
2 DB FS
3
3
3…
*Increase 1 rep on each movement every minute till failure*
9am class today!! 4 X 400m run 2 min rest between Runs 5 Rounds: 15 Wallball 20/14 12 C2B Pull Ups 9 Floor Wipers
“CrossFit Total” Take 10 minutes each with the following lifts to find your one-rep max: Back squat Shoulder press Deadlift (combine all 3 for total score) “I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity,…
“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. Rest 1 minute 3….
For time 400 meter run 6 Power snatches 12 thrusters 18 Front rack lunges 500 meter row 24 Over bar burpees 30 Wall balls 36 Double unders (scale 3:1 singles) 400 meter run 400 run is around building One bar Rx+: 135/95, 30/20 Rx: 115/80, 20/14 Adv: 95/65, 20/14 Beg: 75/55, 16/10
For time: 30 calorie row 30 box jump overs, 24/20 inch 30 deadlifts, 180/120 lb. 30 wall-ball shots, 20/14-lb. ball 30 ring dips 30 wall-ball shots, 20/14-lb. ball 30 deadlifts, 180/120 lb. 30 box jump overs, 24/20 inch 30 calorie row….
ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE. Need at least 3 to have the class. You will be able to see from the app who is signed in. *****July 4th hours: 8,9 and 10am only!!! We are starting a 6 week CrossFit weightlifting program beginning Monday. Please see…