Friday, 8-12-16
Strength:
Push Press
70%x5
75%x5
80%x3
85%x3 X2
5RFT
Row 250m
20 Wall Balls 20/14
20 KBS 53/35
Strength:
Push Press
70%x5
75%x5
80%x3
85%x3 X2
5RFT
Row 250m
20 Wall Balls 20/14
20 KBS 53/35
“CrossFit Total” Take 10 minutes each with the following lifts to find your one-rep max: Back squat Shoulder press Deadlift (combine all 3 for total score) “I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity,…
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Skills Practice, Practice, Practice…. (If you plan on doing rope climbs, bring shin protection) 10 min AMRAP 3 KBS 70/53 2 HSPU 1 Deadlift 315/225
No 5 am classes this week! Strength: Box squats 8X3 increasing weight 21-15-9 reps of: Chest-to-bar pull-ups Handstand Push-ups Ring Dips Floor Press 135/95
Pool party at Jamie and Chris’ house… Aug 3rd. Please let us know if you can come. E2MOM x 10min (5 sets) 3 Tempo Romanian Deadlift Tempo = stand with bar, 5 second descend to bottom of knee, hold for 2 second, stand. 2RFT: 600m Run 15 Squat Snatches (115/85) 15 Bar Muscle-Ups (20…
Strength: Clean and Jerk 60%x1+1 65%x1+1 70%x1+1 75%x1+1 80%x1+1 X3 15 min AMRAP 15 Cal Row 10 T2B 5 Power Snatches 165/115
Workout of the Day Strength/Skill Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat Rest as needed “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a…