Monday, 10-29-18
Back Squat – try for 1 RM
E2MOM x 16min
10 @ 55% 1 RM
8 @ 65%
6 @ 70 %
4 @ 80%
1 @ 90%
1 @ 95%
1 @ 95+%
1 @ 95+%
15 min AMRAP
12 Thruster 75/55
10 Burpee Over Bar
8 K2E
Back Squat – try for 1 RM
E2MOM x 16min
10 @ 55% 1 RM
8 @ 65%
6 @ 70 %
4 @ 80%
1 @ 90%
1 @ 95%
1 @ 95+%
1 @ 95+%
15 min AMRAP
12 Thruster 75/55
10 Burpee Over Bar
8 K2E
No 5AM class today! 25 min to complete 4×10 Floor Press 4×12 Bicep Curls 4×8 Weighted Push Up 4 sets of 21’s 4×25 Weighted Sit Up 5 min AMRAP 10 DB Power Clean 50/35 10 T2B 10 Dips
WEDNESDAY EVENING CLASSES PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO POSSIBLE INCLEMENT WEATHER. Skill – Handstands 9 x 20 secs 3 Rounds for time: 25- Medball Cleans #20/#14 15- Box Jumps 5- Deadlifts #275/#205
15 Min EMOM Min 1 20 Death Marches Min 2 20 Hollow rocks Min 3 15 Wall Balls 20/14 15 Min AMRAP 50 Lunges 40 HR Push Ups 30/20 AAB 20 T2B 10 Thrusters 96/65
Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45
Skill – High Pulls W.O.D: Tabata Ab-Mat Sit-ups 2 min rest Alternating Tabata Burpees, Kettlebell Swings 2 min rest Bottom To Bottom Tabata Squats
Strength: Single Leg RDL 5×8 (each leg) Snatch Grip Push Press 5×4 increase weight each set 5 RFT: 6 OHS 135/95 8 KBS 70/53 10 HSPU 12 Goblet Squat 70/53 *15 min Cap*