Every 90 sec x 6
1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean
Build to a heavy complex
Every 5 min x 5
5 Bench Press heavy
50 Med Ball Twist
200m run
Max distance farmers carry, as heavy as possible
No rest between sets
Strength/Skill – 8 min. EMOM Flexed arm Hang 15 Secs. Chest as close to bar as possible 50 Burpees 20 Front Squats @ 80% of 1 RM 50 Burpees
Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM 4RFT 10 Wall Balls 20/14 15 Box Jumps 24/20 400m Run
From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class. Strength/Skill – Bench Press 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds Record total time from start to finish. The standard is a full one minute rest
Strength: Death by Farmers Carry 53/35 Hang Power Cleans: 5X3 working up to a heavy triple AMRAP 9 minutes of: 9 Deadlifts 185/135 9 Push ups 9 Knees-to-elbows
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″
Strength/Skill – Push Jerk Technique (Yes we are a hurting a little in that dept.) Partner WOD 3 RFT 10 C&J 135/95 250m Row 40 Air Squats 8 C&J 135/95 350m Row 30 Air Squats 6 C&J 450m 20 Air Squats CrossFit Kryptonite