7min to get as far as possible in:
10 Power clean 165/115
20 Burpee
30 Box Jump Over 24″/20″
40 Cal Row
50 T2B
150 D/U
*rest 5 min*
10min to get as far as possible in:
10 Power clean 165/115
20 Burpee
30 Box Jump Over 24″/20″
40 Cal Row
50 T2B
150 D/U
*rest 5 min*
For Time:
10 Power clean 165/115
20 Burpee
30 Box Jump Over 24″/20″
40 Cal Row
50 T2B
150 D/u
STRENGTH/SKILL – EMOM 8 Minutes 1 Squat Snatch 3 Overhead Squats 21-15-9 Push-Press (NOT JERK) – 93/135 Toes to Bar
Strength/Skill – Weighted Pull-ups 5×5 Complete in 4 minutes: 30 Steps OH Walking lunge 15 Knees-2-elbows 15 Burpees 10 Thrusters (75#/115#) Rest 1 minute. If you finish early it’s extra rest time. Complete a total of 4 rounds. Restart with lunges each round.
CrossFit Total: You will have 15min to get your 1RM on: Back Squat Strict Press Deadlift
5 RFT 1 Rope Climb 8 Deadlifts (95#/135#) 6 Hang Power Cleans (95#/135#) 8 TGU”S 53/35 6 Man Makers 45/25
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. 20min EMOM EVEN: 2 Hang Power Snatches + 2 High Hang Snatches ODD: 10 box jumps 30/24 10 min AMRAP 8 C2B Pull Ups 8 Burpees to Target
DON’T FORGET TO VOTE TODAY!!! Strength 3 sec Pause Back Squats 8 min EMOM 3 @60%-70% 12 Min AMRAP 6 Pull Ups 9 T2B 12 Front Squats 95/65