Wednesday, 11-19-14
Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8
5 Rounds for Time:
20 Hand to hand KB swings 53/35
20 m Handstand walk /40 m Bear walk
20 Supine ring row reps
Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8
5 Rounds for Time:
20 Hand to hand KB swings 53/35
20 m Handstand walk /40 m Bear walk
20 Supine ring row reps
5AM CLASSES THIS WEEK STRENGTH: PUSH PRESS 5X5 @50% 21-18-15 PUSH JERKS TOES TO BAR
8, 9 and 10 am classes only. Monday 8 and 9am classes only!! BBQ is at 2PM Warm up: “MURPH” For time- 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu…
Click here for Snatch Efficiency tips!!! Skill – Snatch CrossFit Games Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep…
Seated Box Jumps 5 rounds: 1 RD= 200m Sprint, 100m jog, 100m Sprint 4min rest b/t rounds
E2MOM for 12 min 2 Deadlifts *Increasing, build to a heavy double* 5 min AMRAP Hollow Rocks EMOM- 5 Deadlifts 225/155 …rest 2 min… 7 min AMRAP Wallballs 20/14 EMOM- 5 Deadlifts 225/155
30 RFT 1 Deadlift 155/105 2 Push Press 155/105 3 OHS 155/105 4 Bar Facing Burpee *35 min Cap*