Strength-Hang Power Snatch 3-3-3-3-3
W.O.D. – 21-18-15
S.D.H.P.
Inverted Burpees
Watch inverted burpee variations below
Strength-Hang Power Snatch 3-3-3-3-3
W.O.D. – 21-18-15
S.D.H.P.
Inverted Burpees
Watch inverted burpee variations below
2016 Granite Games Qualifier- Week 2 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Men: 20lb ball – 10ft target 115lb Shoulder to Overhead 24” Box Women: 14lb ball – 9ft target 85lb Shoulder to Overhead 20” Box Masters 50 Men: 20lb ball – 9ft target 95lb…
Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s 10 Min A.M.R.A.P. 10 One-Arm Alternating Dumbbell Snatch – 70/45 10 Box Jump Overs – 20/24 Extra – H.S.P.U.’s Working on Strict and Strict Deficit
New open gym hours – Tuesdays& Thursdays 7 P.M. and Saturdays @ 10:00 A.M. We realize some members want to work on their weakness or different programming for their individual needs.There is still a regular 7 P.M. class as well. All other hours are for scheduled/structered classes. 2011 Crossfit Games Final “The End” A.Complete as…
I will be automating soon. Please see front desk to update email and cc cvv # . Strength: 3X5 Snatches At 70% 3X5 Power Snatches at 80% 15 min. A.M.R.A.P. 1 Skin the Cat/ scale 20sec L hold 5 Wall climbs (5 sec. hold at the top) 10 Diamond push-ups 15 KBS 53/35…
Strength 12min EMOM- 25 d/u + 3 Deadlift 70-85% of 1 RM WOD Buy in 100 Push up then… 15-12-9-6-3 Power Clean 135/95 Pull Up Front Squat 135/95 Pull Up *Scale as needed*