Monday, 5-8-17
Strength: Bench Press 5-5-4-3-2-2-1
5 min AMRAP
5 Thrusters 115/75
5 Box Jumps
REST 3 min
5min AMRAP
10 DB/KB Snatches
5 HSPU’s
3 min REST
5 min AMRAP
5 Power Cleans 115/75
25 D/u’s
Strength: Bench Press 5-5-4-3-2-2-1
5 min AMRAP
5 Thrusters 115/75
5 Box Jumps
REST 3 min
5min AMRAP
10 DB/KB Snatches
5 HSPU’s
3 min REST
5 min AMRAP
5 Power Cleans 115/75
25 D/u’s
Check out the move between 28-32 seconds!!!!! AWESOME!!!! Strength/Skill – Hang Power Cleans 3-3-3-3-3 20 Min A.M.R.A.P. 1 Rope Ascent 7 Deficit Push-ups / Ring Push-ups 3 Hang Power Cleans 155/105 Last day to donate/register for 31 Heroes Project As of yesterday we were in 34th place out of all registered CrossFits in donations. Nice…
Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work
We need a head count for the October 7th self defense class @7PM. Strength/Skill: Core Complex 2 rounds 20 sec on, 10 sec rest 20s hollow hold 20s v-ups 20s hollow hold 20s crunches 20s hollow hold 20s butt lifts 20s hollow hold 20s hollow rocks 20s hollow hold 20s butterfly kicks 20s hollow hold…
15 minutes to establish a 1rm Power Snatch. -then- 3 rounds for time of: 30 KB Snatch + OH Lunge 24/16kg (15L/15R) 40 Double-Unders
Painters Saturday night!!! 12 min EMOM 2 Push Press + 2 Push Jerk + 1 Split Jerk *start light and build to heavy complex* 4 RFT: 400m run w/ wall ball bear hug hold 20/14 50 air squats *24 min Cap*
Gym is closed until further notice. Today’s Home WOD 5RFT5o D/U’s or 75 Tuck Jumps30 Alt. DB/ KB Snatches30 Goblet Squats