2 RDs
5 BB Hang Power Snatch
5 BB Behind the neck Snatch Grip Push Press
10 BB Deadlifts
1 min Calf Stretches
E2MOM for 12 min
1 Snatch Grip High Pull + 2 Power Snatch + 1 Hang Power Snatch
For Time:
200m Run
21 Deadlifts (245/165)
200 m Run
18 HSPU 2:1
200m Run
15 Deadlifts
200m Run
12 HSPU
200m Run
9 Deadlifts
200m Run
6 HSPU
*18min Cap*
12 Min EMOM Min 1- 40 D/U’s Min 2- 21/15 Cal Row Min 3- 40 sec Sorenson Hold 40 Deadlifts 30 Hang Power Cleans 20 Front Squats 10 Squat Clean Thrusters 20 Front Squats 30 Hang Power Cleans 40 Deadlifts Use 1 Bar 18 Min cap
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
Don’t forget to place your gear order. Strength : 7×1 Snatch balance working up in weight 10 min EMOM: 2 Power Snatch 70-80% of 1RM Power Snatch *NOT TnG* WOD: 7 Min AMRAP- 30 D/U 10 Burpee Box Jump Overs 20″/18″
6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats
Strength: Box Squats 8X3 Increasing weight 8 rounds 5 Deadlifts, 275/185# 10 Wallball, 20/14#
BARBELLS FOR BOOBS Partner WOD One person works at a time, except for C&J’s, both work at same time. Angie DD 100 Breast to Bar Pull Ups 100 Chest to Deck Push Ups 100 Weighted Sit Ups 45/35 100 Goblet Squats 53/35 Grace 30 C&J 135/95 Each partner has to do between 1 and 3…