Tuesday, 12-3-19
9 min E3MOM
Back Squat
3×10 @ 50,55,60% of 1RM
100-80-60-40-20 Double Unders
50-40-30-20-10 Situps
25-20-15-10-5 Hand Release Pushups
5-4-3-2-1 Wall Climbs
9 min E3MOM
Back Squat
3×10 @ 50,55,60% of 1RM
100-80-60-40-20 Double Unders
50-40-30-20-10 Situps
25-20-15-10-5 Hand Release Pushups
5-4-3-2-1 Wall Climbs
Open Gym today!!! Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb.
Strength/Skill – Squat Clean Thruster 5-5-5-5 For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar
Warm up: 2RDs at easy pace 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip High Pulls 10 BB behind neck snatch grip push press 10 Reverse Hypers 12 min EMOM 1 Snatch Grip Deadlift + 1 Above Knee Hang Power Snatch + 1 Below Knee Hang Power Snatch *start @40% 1RM Power Snatch and…
Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************
No 5am class today! I’d like to welcome our newest challenge members. We have a great 6 weeks ahead of us!! Warm up with a partner: 100, 200, 300, 200, 100m interval rowing. Strength: Front squat Heavy single 10 min amrap: 20 wall ball 35 d/u’s Rest 3 min For time: 20 mu
Happy Bithday Jessie D. Strength/Skill – Bench Press work up to 3 rep. max. 21-15-9 Power Cleans 135/95 Bar Facing Burpees CrossFit Kryptonite