Saturday, 7-5-14
3 R.F.T.
___________
30 yd. 20 yd. 10 yd. Shuttle
25 K.B. S.D.H.P. 53/35
15 Floor Presses 135/95
20 K2E
10 Front-Racked Alternating Reverse Lunges 135/95
Same bar for Lunges and Floor Press
3 R.F.T.
___________
30 yd. 20 yd. 10 yd. Shuttle
25 K.B. S.D.H.P. 53/35
15 Floor Presses 135/95
20 K2E
10 Front-Racked Alternating Reverse Lunges 135/95
Same bar for Lunges and Floor Press
Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders
Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family. 8 Min AMRAP 10/8 Cal Row 10 S2O 135/95 rest 4 min 8 Min AMRAP 10 KBS 70/53 3 OHS 135/95 1 Rope Climb…
For time- 3rounds: 50 D/U 20 Power Snatch 95/65 then… 2 rounds: 20 Deadlifts 155/105 20 Calorie row 15 Back Squat 155/105 15 shoulder to OH 155/105
Strength/Skill – Back Squats 5 RFT 8 Back Squats 225/155 4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck) 200m – Run
Strength/Skill – Hang Clean Pulls 3-3-3-3 75% of Power Clean Hang Power Clean 2-2-2-2 75% of P.C. Every minute on the minute for 20 minutes: ODD Minute: 3 Dips (weighted) 5 Toes-to-bar EVEN Minute: 2 Bear Complex (75#/115#) Bear Complex = Power clean + Front squat + Push press + Back squat + Push press
Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20