Strength:
6 X Snatch Complex @ 70-85% of 1RM Snatch
1 Pause Snatch + 1 Snatch + 2 OHS
Front Squat:
5 @75%
3 @ 85%
1 @ 95%….then
Every 90 Sec for 5 sets 3 @ 85% of 1RM
15 min AMRAP
500 meter row
20 kettlebell swings 53/35
15 pull-ups
Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!
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)
Strength: Snatch Grip Deadlifts: 5-5-4-4-3-2-1-1 30 Pull Ups 30 D/U’s 30 Front Squats 115/75 30 D/U’s 30 K2E 30 D/U’s 30 K2E 30 D/U’s 30 Front Squats 30 D/U’s 30 Pull Ups
Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Box Squat 20 min. A.M.R.A.P. 7 Back Squats 185/135 10 Left Arm O.H. Walking Lunges 45/25 7 Burpees 10 Right Arm O.H. Walking Lunges 45/25 How do I increase my fat metabolism? Perhaps the most…
“Fight Gone Bad!” TAG TEAM!! (A PARTNER WOD) Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you and your partner move from each of five stations after two minutes. One works while…
2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint