Thursday, 4-18-19
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
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
Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20
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….
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