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10 min for:
1 Power Clean + 1 Hang Power Clean + 1 Hang Sq. Clean + 3 Push Press
Build to a moderate weight
27-21-15-9
Hang Power Snatch 95/65
C2B Pull Up
HSPU 2:1
*18 min Cap*
12 min Ladder: 2 OHS 115/85 2 HSPU 4 OHS 4 HSPU….. Strength: Deadlift Build to a heavy TnG 3
Strength: EMOM for 5 min 5X3 Power Cleans @75% For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Ring push-ups
CrossFit_DoubleUnders2
Oct. 7th Self Defense Class @7PM Strength/Skill – 8 min EMOM – Even Minute – 10 Medicine Ball Cleans Odd Minute – 5 High Hang Power Cleans 115/85 3 rounds for time of: Run 400 meters 30 squats 115-lb. push press, 20 reps
5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Snatch grip Deadlift 10 min to work up to a heavy double AMRAP in 15 minutes: 10 Burpee Box Jumps (24/20) 15 DB Push Press 53/35 50 D/U’s