Wednesday, 7-12-17
Strength: Deadlifts
Starting @50% Build to a heavy set of 5
5 RFT
21 Wallballs (20/14)
15/12 Calorie Row
9 Toes to Bar
Strength: Deadlifts
Starting @50% Build to a heavy set of 5
5 RFT
21 Wallballs (20/14)
15/12 Calorie Row
9 Toes to Bar
Strength/Skill – Snatch WOD 21-15-9 Squat Snatch (95/65) Chin up
CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift
Power Clean and Jerk 15 Min to work up to a heavy single Or work on technique 4 RFT 100 D/U’s 15 Power Clean & Jerk 155/105
Partner Wod 3 rounds EACH of: Partner 1: 75 D/U’s Partner 2: Max Russian KB Swing 70/53 Switch Partner 1: 30/25 Calorie Row Partner 2: Weighted Sit Ups 35/25 Switch
NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M. Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5. 3 ROunds Row 200m 10 CTB chin ups 10 clean and jerks 95/65# 10 CTB chin ups 10 clean and jerk 95/65# 70 DU rest 3 mins b.t.r.
HAPPY BIRTHDAY MARIANA!!!!! ***SUNDAY*** Have fun 😉 Filthy Fifty 50 Box Jumps (24/20 inches) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12 kg or 35/26 pounds) 50 Walking Lunges (bodyweight) 50 Knees-to-Elbows 50 Push Press (45/35 pounds) 50 Back Extensions 50 Wall Ball Shots (20/14 pounds) 50 Burpees 50 Double-Unders