Wednesday, 5-16-18

BIG FRANK CLEANS 220LBS, THEN….. FINISHES WITH AWESOME JERK!!!!!! BAM!!!! Strength/Skill – Front Squat 5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 115/85 1-2-3-4-5-6-7-8-9-10 H.S.P.U.

Strength – Strength/Skill – Sotts Press 3-3-3-3-3 W.O.D. – For Time 50 – Pull-ups 50 – KB Swings 50 – Double Unders 50 – Back Squats 95/65

  20 Min EMOM: 1:12 Thruster 75/55 2: 10-15 C2B 3: 12 Jumping Squat 4- :50 Plank rest 5 min 10 min AMRAP 20 KBS 70/53 10 HSPU 2:1

7 min EMOM 1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch * build in weight or use a technique session* 3 RFT: 30 KBS 70/53 30 Push Press 95/65 30/21 AAB Cal 30 T2B *24 min Cap*

Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: Every 1:30 for 9min (6 sets) 3 Power Snatch + 2 Hang Sq. Snatch Start @ 40% 1RM Sq. Snatch and build Weighted Push Up 5×5…

 I need head count for BBQ   Back Squat Waves Every 2 min for 6 sets (12 min) 8 Reps @ 65% 4 Reps @ 70% 8 Reps @ 75% 4 Reps @ 80% 8 Reps @ 77.5% 4 Reps @ 90% 4 RFT 400m Run 25 Burpee to plate 45/25 3 Rope 3:1 *25min…