Wednesday, 7-15-15
Clean & Jerk
65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max)
Deadlift
10 reps@ 55%
10 reps@ 60%
8 reps @ 65%
6 reps @ 70%
4 reps @ 75% of 1RM
10 Min EMOM:
Odd-10 Strict HSPU
Even- 4 TGU 53/35
Clean & Jerk
65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max)
Deadlift
10 reps@ 55%
10 reps@ 60%
8 reps @ 65%
6 reps @ 70%
4 reps @ 75% of 1RM
10 Min EMOM:
Odd-10 Strict HSPU
Even- 4 TGU 53/35
Closed Thanksgiving. 8 and 9 am classes Friday. I am collecting $ for Christmas party. Tempo Back Squats 5 sec down, 2 sec hold, explode up. 3-3-3-3-2-2-2-1-1 With a partner, complete 3 alternating sets each of: 25 Wall Balls 20/14 Run 200 meters together 25 KB Swings 53/35 Run 200 meters together * Partner 1…
3 RDs 10 Banded Squat 40′ Duck Walk 5 Broad Jumps Back Squat 3×10 @60% 1RM AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar 30 Calorie Row
No 6PM Class Friday. 10min EMOM min1: 40 D/U’s min2: 15 Wall Balls 10-1 Deadlift 225/185 Toes to Bar Box Jumps 24/20
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. WOD- 4 RFT 400m Run….yes 15 Burpee 12 C2B pull up 9 Hang Power Snatch 135/95 SKILL- Weakness for CROSSFIT OPEN in 22 days !!! …D/U’s Muscle ups HSPU… Anything you know…
Strength: 18 Min EMOM Even: 6 Thrusters 135/95 + 6 Burpees over the BB Odd : 6 alt. KB Snatches + 6 T2B Complete as many rounds and reps as possible in 12 minutes of: 15 Deadlifts 155/115 15 Deficit push-ups, hands on 25 pound plates 15 Box jumps, 24″ box
15 Min to est a 1 RM Front Squat Reps could look like : 1×3 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90 % 3×1 @ 95%+ 3 RFT 20 DB Box Step Overs 50/35 50 D/U 3:1 20 DB Thrusters 50/35 *18 min Cap*