Monday, 3-6-17
Strength:
12 min EMOM
Min 1: 1 strict Press
Min 2: 3 Push Presses
@ 90% of your strict Press
21-15-9
PUSH PRESS 115#/75#
BURPEE BOX JUMPS 24″/20″
Strength:
12 min EMOM
Min 1: 1 strict Press
Min 2: 3 Push Presses
@ 90% of your strict Press
21-15-9
PUSH PRESS 115#/75#
BURPEE BOX JUMPS 24″/20″
3RFT 10 HSPU 20 Alt. Pistols 30 Cal Row 40 D/U’s 20 min Cap Strength: Every 1:30 for 15 min 3 Power Snatches + 1 OHS @ 75% of Snatch
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…
For Time 10 Power Snatch 20 Thrusters 30 Shoulder to Overhead 40 Power Cleans 50 Burpees over the Bar Rx+ – 115/80 Rx – 95/65 Advanced – 75/55 Beginner – 55/45
Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45
Strength/Skill – 5 x 1 Complex (1 Deadlift – 1 Mid-Thigh Clean – 1 High Hang Clean)= 1 rep 2011 Crossfit Open W.O.D. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg)…
Strength: Bench Press 5X5 Partner WOD 6RFT Row 15/12 cal Max KBS 53/35 While partner 1 rows, partner 2 does KBS. Switch. Each person does 6 rds.