Tuesday 7-21-15
Snatch
75% x 1 x 6 sets
*Goal is to be light and fast
B. Power Clean & Jerk
75%x1+1, 80%x1+1, 85%x1+1×3 sets
“Diane”
21-15-9
Deadlift 225/155
HSPU
12 Min Cap
Snatch
75% x 1 x 6 sets
*Goal is to be light and fast
B. Power Clean & Jerk
75%x1+1, 80%x1+1, 85%x1+1×3 sets
“Diane”
21-15-9
Deadlift 225/155
HSPU
12 Min Cap
Strength -Snatch Balance 3-3-3-3-3 W.O.D. 21-15-9 Front Squat 135/95 Push Jerk 135/95 Pull-ups A very cool video by Paul Schneider. “This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It’s a race against the clock that we all must face, and a reminder to breathe, because you can.”
Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…
√Warm up 2 RDs 10 BB Thruster 10 Box Jump 30 D/U With a partner complete “Andy” For time: 25 Thrusters 115/80 50 Box Jumps 24″/20″ 75 Deadlifts 115/80 1.5 mile run 75 Deadlifts 50 Box Jumps 25 Thrusters *45min Cap* U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died…
Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35
Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Dork 6RFT 60 D/U’s 30 KBS 15 Burpee