Tuesday, 6-5-18
9min EMOM – Push Press
iMn 1-3: 5 @ 65-70% of 1RM
Min 4-6: 3 @ 75-80%
Min 7-9: 1 @ 85-90%
For time:
50 D/U
15 Deadlifts 155/105
50 D/U
15 Hang Power Clean 155/105
50 D/U
15 Push Jerks 155/105
50 D/U
*10 min Cap*
9min EMOM – Push Press
iMn 1-3: 5 @ 65-70% of 1RM
Min 4-6: 3 @ 75-80%
Min 7-9: 1 @ 85-90%
For time:
50 D/U
15 Deadlifts 155/105
50 D/U
15 Hang Power Clean 155/105
50 D/U
15 Push Jerks 155/105
50 D/U
*10 min Cap*
Strength: Push Press 6×4 @60-85% of 1RM Every 5 Min for 25 min 200m Run 20 Wall Ball 20/14 5 Ring M/U (10 Pull Up & 10 Dips)
Strength: 20 Min Handstand Push up/Walk/Hold PRACTICE Wod: 3RFT: 25 Wall Ball 20/14 25 KBS 70/53 Rest 5 Min 1 Mile Run/2k Row
We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!! 10 min AMRAP 1000m Run 30 Air Squats… ..in remaining time AMRAP 3 Power Snatch 135/95 3 OHS 135/95 rest 5 min 10 Min AMRAP 1500m Row 30 air squats… ..in remaining time AMRAP 5 hang power clean 135/95 5 front…
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: SNATCH HIGH PULL 5X3 POWER SNATCH 5X3 CrossFit Games Open 13.1 Proceed…
Strength/Skill – Hang Clean Pulls 5 x 3 3 rounds for time of: 15-foot rope climb, 3 ascents 25 ring dips 100 squats
Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed