Monday, 12-28-15

Strength: 1 Snatch + 1 Snatch Balance + 1 OHS  @ 50%, 75%, 80%, 85% 4 X 3 Snatch Grip Push Press @ 75%   “Nasty Girls” 3RFT 50 Squats 7 M/U’s 10 Hang Power Cleans 135/95      

WE ARE NOW SIGNED UP THROUGH ZENPLANNER. YOU SHOULD HAVE ALL RECEIVED AN EMAIL TO SIGN IN. THERE IS A FREE APP FOR MEMBERS, PLEASE DOWNLOAD AND START SIGNING UP FOR CLASSES.     STRENGTH: BACK SQUATS 12 MIN EMOM: 3REPS STARTING @50%, ADDING 10LBS EVERY MIN   20 AMRAP 5 OVER HEAD SQUATS 10 DIPS 15…

CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift

Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 Banded Hamstring Curls 15 min to complete 10 Deadlifts @ 70% 8 @ 75% 6 @ 75% 6 @ 80% 4 @85% 10 @75% Granite Games Quaifer #2 20-18-16-14-12-10-8-6-4-2 Wall Ball 20/14 10-9-8-7-6-5-4-3-2-1 T2B ( Hanging Knee Raises)…

Strength- 3rm max snatch From the ground+ below knee+above knee(cannot drop weight) Wod- 12 min amrap 12 thrusters ascending weight 35 d/u Men 75 going up by 20lbs each round Women 55 going up by 10lbs each round

Strength/Skill – O.H Squat 5×1 AMRAP 20 Minutes 10 Overhead Squats – 125/83 10 Hang Cleans – 125/83 300 Meter Run