Skill -8 MIN EMOM – Power Snatch 3 TnG. Make weight light enough so so this can be performed non-stop, but heavy enough where that last one is tough.
Tabata bottom to bottom Thrusters 45/33.The count is going to be total amount in 4 mins.
Strength – 20 MINS to find your 1 RM Back Squat. Rest 90 Secs. B/T sets
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min
Holiday schedule: July 4th and 5th : 7,8,9 am only! E2MOM x 10 min (5 sets) 4 Tempo Front Squats Tempo= 3 sec descend, 3 sec at bottom, explode up, 2 sec at top (3302) 3 RFT : 400m Run 200m DB *Walk 50/35 *Walk= 50m right arm OH, 50m left arm OH, 50m both…
Strength/Skill: Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 2 80% 6 @ 85% 4 @ 90% 18 min EMOM min 1 Wallballs min 2 Kb Swings 53/35 min 3 Burpee Box Jump Over
Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75
Big Shout out to Joe DeRosa and Bill Hennessey who are either off or almost off all their meds since starting CrossFit. Now that’s why we do this!!! Reminder: 7PM open gym today. Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday….