Friday, 8-8-14
Strength/Skill – 5 x 5 Weighted Push-ups
21-18-15-12- and 9 rep rounds of:
S.D.H.P. 95#(65#)
Back Squat 95#(65#)
Hang Power Clean 95#(65#)
Strength/Skill – 5 x 5 Weighted Push-ups
21-18-15-12- and 9 rep rounds of:
S.D.H.P. 95#(65#)
Back Squat 95#(65#)
Hang Power Clean 95#(65#)
E2MOM for 12 min 1 High Hang Squat Snatch + Overhead Squat 1 Hang Squat Snatch + Overhead Squat 1 Squat Snatch + Overhead Squat 12 min AMRAP : 5 Power Snatch 95/65 10 OHS 95/65 15 Deadlifts 95/65
Skill – of course….one arm dumbell snatches!! Four rounds for time of: 20 pound Medicine ball cleans, 20 reps 100 ft Walking lunge 45 pound One arm dumbbell snatch, right arm, 10 reps 45 pound One arm dumbbell snatch, left arm, 10 rep A GREAT AND TRUE CROSSFIT SUCCESS STORY!!! True Story – by…
Strength/Skill – Weighted Push-ups (Cindy) Pistols (Mary) “Cindy” 20 min. A.M.R.A.P. 5 Pull-ups 10 Push-ups 15 Squats or….Cindy’s evil twin sister…… “Mary” 20 min. A.M.R.A.P. 5 H.S.P.U.’s 10 Pistols 15 Pull-ups
Strength/Skill – Snatch Balance Run to Isabel and jump 400m Run 30 Snatches 135/95 40 Double Unders
Strength/Skill – Goblet Squat 53/35 – 7 min E.M.O.M. x 7 reps with a 1-1000 PAUSE AT BOTTOM For time: 3 Rope climbs 15-12-9 reps of: Knees to elbows and Diamond push-up 3 Rope climbs
Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)