no 5AM classes this week!
strength: Deadlift
5X5 @ 72.5% of 1RM
Keep rest to a minimum.
Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift.
Focus on perfect pulling mechanics, pushing through the floor with your heels and speed.
On the min for 30 minutes:
1 minute: 10 T2B / 20 Abmat sit-ups
2 minute: 8-12 x DB snatch
3 minute: 8-12 Ring push up
4 minute: 21/15 cal row
Rest
For times: 0:00-7:00 50 HSPU rest 3 min 10:00-16:00 50 Burpee to Plate rest 4 min 20:00-30:00 10 min AMRAP 20 Back Squats 135/95 (from ground) 20 Good Mornings 20 Push Up
Squat Snatches 10 min EMOM 2 @ 65% 21-18-15-12-9 reps for time: Overhead Squats 95/65 Burpees over bar
Money is due on all pre-orders! Strength- Bench Press 10×3 Ascending weight each set (not a max set of 3) Weighted Pull Ups 6×4 Ascending weight each set (not a max set of 4) WOD- Death by… 20′ Farmer Carry 53/35 *If you drop the KB at the end of each set its a penalty…
Friday 6,7& 8am only no PM Classes Partner WOD Partner WOD Partner WOD Skill/Strength – Bent Over Rows 8-8-8-8 In teams of 2 : Alternate work and rest 30 min AMRAP 20 Hang Power Cleans 95/65 40 Double Unders CrossFit Kryptonite
RONEY 4 R.F.T. Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Bench press, 11 reps Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home…
14 min E2MOM 5 Strict Press For time: 25 Wall Balls 20/14 30 Ground to Overhead 115/85 25 Wall Ball 20 Ground to Overhead 25 Wall Ball 10 Ground to Overhead *12 min Cap*