Tuesday 9-22-15
WOD:
12 Min AMRAP –
15 Wall Balls 20/14
10 HR Push Up
5 Push Jerk 135/95
Strength:
5×5 Deadlift @ 72.5%
After each rep, release hands and reset
*Scale as needed*
WOD:
12 Min AMRAP –
15 Wall Balls 20/14
10 HR Push Up
5 Push Jerk 135/95
Strength:
5×5 Deadlift @ 72.5%
After each rep, release hands and reset
*Scale as needed*
Strength: Pause back squats: 3 sec pause at the bottom 6X4 @ 60% – 70% of 1RM Back Squat 5 RFT: 30 D/U 10 Burpee Broad Jumps 5 Back Squats 135/95 100m Farmers Carry 45/30
W.O.D. Skill – Pistols 21-15-9 Hang Power Snatch 95/65 75/45 45/25 H.S.P.U’s (Now you know why we did skills for those yesterday,) Walking lunge 45/25lb plate
Strength/Skill -8 min EMOM: 8 Lunges 115/85 In front of a clock set for 12 minutes: 4 minutes of hang power snatches, 95/65 lb. 4 minutes of squats 4 minutes of russian swings 70/53 Score is TOTAL number reps
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 20 min AMRAP 20 Weighted Step Ups 24/20 35/25 in ea Hand 10 Pull Ups 20/15 AAB 10 HSPU Skill work
Strength – Back Squat 5-5-5-5-5 W.O.D. – 21-15-9 Box Jumps 24/20 Power Snatches -75/55 C2B Pull ups What is that stuff called CrossFit? How many times have you heard that question? I’ve been a CrossFit athlete for about four years now and there are two things that never pop into my head when this question…
Strength/Skill – 1 RM 1 1/4 Front Squat Thruster x 5 “Randy” For time: 75 Power Snatch 75# (55#)