Monday, 11-24-14
CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
Warm up 3 RDs 10 Banded Squats 10 BB Back Squats 8 BB Push Press 8 Ring Rows 12 min to complete: Back Squats 7×3 @ 85% 5 RFT: 5 Power Clean & Jerk 155/105 10 C2B Pull Up (2:1 pull up) *18 min Cap*
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…
EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35
Skill – Muscle – ups W.O.D. 18 min A.M.R.A.P. 400m run 6 muscle-ups (assisted 3:1) 10 Squat Cleans 135/95
“McGhee” 30 min AMRAP 5 Deadlifts 275/185 13 Push Up 9 Box Jumps 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first…
Merry Christmas!!!