Monday, 12-29-14
Strength:
5min EMOM
3 Back Squats @ 75%
5min EMOM
5 Back Squats @ 65%
5min EMOM
10 Back Squats FAST
15-12-9-6-3 reps for time of:
T2B
Clean and jerk 135/95
Push-up
Strength:
5min EMOM
3 Back Squats @ 75%
5min EMOM
5 Back Squats @ 65%
5min EMOM
10 Back Squats FAST
15-12-9-6-3 reps for time of:
T2B
Clean and jerk 135/95
Push-up
Tribal Games June 24th. I will be ordering tickets..$37.50. Strength: EMOM X 8 2 Squat Snatches Snatch Deadlift + Below the knee + above the knee Sets 1-3 @ 65-70% of 1RM Squat Snatch Sets 4-7 @ 75-80% of 1RM Squat Snatch 10 min Emom Even:10-15 pull ups Odd: 9-12 Floor Presses 7 min AMRAP…
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 Then, on the 2:00 for five sets Five back squats at 60% 1RM, + five chest slapping push-ups
Sumo Deadlift 6 sets of 5 20 min EMOM Min 1- 18/14 cal row Min 2- 15 Deadlifts 155/105 Min 3- 12 Ring Dips Min 4- 8 kneelng bar roll outs
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work
W.O.D. – 4 rounds for time: Run 400 m 10 Squat Cleans 135 / 95 15 Burpee Pull-ups
Strength/Skill – 5 x 1 Complex (1 Deadlift – 1 Mid-Thigh Clean – 1 High Hang Clean)= 1 rep 2011 Crossfit Open W.O.D. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg)…