Thursday, 7-11-19
20 Min EMOM
1- 10 Alt. Pistols
2- 10/8 AAB Cal
3- 5-8 Strict Pull Up
4- :50 Plank
10 min AMRAP
10 Devil Press 40/25
1 Rope Climb
10 HSPU 2:1
1 Rope Climb
20 Min EMOM
1- 10 Alt. Pistols
2- 10/8 AAB Cal
3- 5-8 Strict Pull Up
4- :50 Plank
10 min AMRAP
10 Devil Press 40/25
1 Rope Climb
10 HSPU 2:1
1 Rope Climb
Strength: Back squat 6 at 70% 6 at 80% 3 at 90% 2 at 95% of 1 rep max 3 Rounds With a 5 minute running clock: 0:00 – 2:00 Run 200 meters then as many double unders as possible with time remaining 2:00 – 3:00 As many reps as possible of push press 75#(55#)…
15 minutes to establish a 1rm Power Snatch. -then- 3 rounds for time of: 30 KB Snatch + OH Lunge 24/16kg (15L/15R) 40 Double-Unders
Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75
Deadlifts 6 X 3 @ 77.5% 15 Min AMRAP 15 Wall Balls 20/14 12 T2B 9 Deadlifts @ 50%
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party tonight @6pm..:) We will be closed Sunday the 17th. With a partner- 12 RFT: 12 DB Thruster 45/30 10 Burpee Box Jump Overs 24″/20″ 12 DB Front Sq. 45/30 10 Burpee Box Jump Overs 12 DB…
Strength: 10 min EMOM Power Cleans 3 @ 70-80% Every minute on the minute for 15 minutes. Alternate between: 20/15 Calorie row 15 Overhead squats 95#/65# 9 Burpees