Winter schedule resumes tomorrow. Tuesday and Thursday 5AM classes, no more 7AM classes.
Strength/Skill – Deadlift
12 min AMRAP ascending ladder of 2-4-6-8-10-12……
of:
Burpees
Box Jumps
Power Cleans
Box Jump height & Weights will be assigned by division
Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups
Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps
CrossFit Open Closing WOD 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters…
Strength/Skill: Weighted Ring Dips 8X3, work to a heavy 3 18-15-12-9-6-3 reps for time of: Back extension/Good Mornings 45/33 GHD Sit-up/Weighted Sit Ups 40/30 36-30-24-18-12-6 D/U’s Max power Clean 5-3-1-1-1-1
9AM today!!! Skill: Muscle Ups FOR TIME: 30 Power Snatches 30 Power Clean and Jerks 30 SDHP 95/65 EMOM2 50′ Bear Crawl.
Strength/ Skill – Power Clean OR Squat Clean. Work up to 4RM Touch & Go 15 Muscle ups 50 Double unders 20 Thrusters (95/65) 50 Double unders 25 HSPU 50 Double unders 30 KB Swings (2/1.5) 50 Double unders 35 Box jumps 50 Double unders