Tuesday, 2-17-15
No 5AM classes this week. 6,7 and 9 am today.
7 FRFT
30 D/U’s
5 Power Snatches 135/95
5 T2B
12 min CAP
4RFT
5 Bar M/U’s
10 Deadlifts 275/205
15 KBS 70/53
20 HR Push Ups
rest 90 sec
No 5AM classes this week. 6,7 and 9 am today.
7 FRFT
30 D/U’s
5 Power Snatches 135/95
5 T2B
12 min CAP
4RFT
5 Bar M/U’s
10 Deadlifts 275/205
15 KBS 70/53
20 HR Push Ups
rest 90 sec
Strength – Weighted push-up 5-5-5-5 W.O.D. “Grace” Clean & Jerk 135 lbs. 30x’s Rest two minutes… Tabata Mountain Climbers
STRENGTH: C&J 5-5-4-4-3-3-2-1 8RFT 3 POWER CLEANS 185#/125# 6 WALL BALLS 20/14 9 BOX JUMPS 24″/20″
Snatch, from the mid hang 65%x2, 75%x2, 80%x3 3-6-9-12-15-18-21 Wall Ball 20/14 Pull Up Each Round begins with 200m Run *20 min Cap*
Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups
Important Membership Change Inforamtion Strength/Skill – CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups CrossFit Games Open 12.4 Graham Holmberg 0 rounds + 25 muscle-ups (265 reps). Post rounds and reps completed to comments and/or register…
Strength/Skill – Power Snatch WOD 12 minute AMRAP of: Partner 1 performs: 10 power snatches with 55% of 1 rm max Partner 2 performs as many goblet squats with (53#/35) as possible until partner 1 completes all 10 reps Partners then switch. Team who completes the most goblet squats wins!!