Tuesday, 8-23-16
Strength
Power Snatch:
70%x2
75%x2
80%x1 X3
9-15-21
Hang Clean 115/85
Wall Balls 20/14
Rest 3 MIN
21-15-9
Burped Box Jumps 24/20
D/U’s X2
Strength
Power Snatch:
70%x2
75%x2
80%x1 X3
9-15-21
Hang Clean 115/85
Wall Balls 20/14
Rest 3 MIN
21-15-9
Burped Box Jumps 24/20
D/U’s X2
Strength: EMOM 3 Snatches Start at 50% and add 10lbs every min until failure. 12 min cap Tabatas: Reverse lunges C2B Pull Ups D/U’s Ring Push Ups
Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…
Strength/Skill – Thrusters 8-8-5-5-3-3 Great advice for improving one’s racked position to increase Front Squat, Thruster & All Cleans!!! 21-15-9 95/65 Barbell Burpee Squat Clean Thrusters (OUCH!!) 400m run after each round CrossFit Kryptonite Scott DeTore
Strength – Thrusters 5×5 W.O.D. – 5 R.F.T. 16 D.B. Split Landings 21 Hollow Rocks 26 Medicine Ball Cleans
We raised $509.00 so far….keep it coming!!! REGULAR 8, 9, AND 10AM CLASSES. CLASSES ARE CAPPED AT 20! To the 30 U.S. service members and one U.S. military working dog who made the ultimate sacrifice Aug. 6, when their helicopter crashed during a mission in eastern Afghanistan. All service members on board were killed. ’31…
3 RFT: 100 D/U 35 Thruster 75/55 30 c2b 25 Double KB c&j 35/25 20 walk out & in push up