Tuesday, 8-2-16
Strength:
Power Cleans:
3@70%
3@75%
2@80% X 4
Push Press
5@70%
5@75%
3@80% X 3
16min AMRAP
3 Deadlifts 205/155
6 strict ring dips
9 box jumps 24/20
27 double-unders
Strength:
Power Cleans:
3@70%
3@75%
2@80% X 4
Push Press
5@70%
5@75%
3@80% X 3
16min AMRAP
3 Deadlifts 205/155
6 strict ring dips
9 box jumps 24/20
27 double-unders
Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!
Strength/Skill – Deads 4 x 3 CrossFit Open Open WOD 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years…
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP
Strength/Skill – “Bear Complex” Without letting go of the bar, or resting it on the ground complete 7 reps of the sequence for 1 round. Do 5 rounds increasing the load per round: -Power Clean -Front Squat -Push Press -Back Squat -Push Press
15 min to establish 10 rep max Deadlift 3RFT: 30/25 Cal Row 20 Box Jump Overs 24″/20″ 10 Deadlifts 275/205 *15 min Cap*
Strength : Overhead Squat w/ 5 second pause in the bottom 6×1 work up to a heavyish single WOD: 8 RFT- 75′ Shuttle Run 10 Air Squats 10 Push ups 10 Strict Pull Up