9 am open gym. Marcus will be there doing a private, so you are on your own!!
31 Heroes Aug 5th. Don’t forget to make a donation on our FB page.
Strength:
Push jerk + Split –
2+1×7 @60-80% of 1RM Push Jerk
(2 Push jerk +1 split)
JT meets Isabell
21-15-9
HSPU
Ring Dip
Push Up
10 Snatches 135/95 after each rd
50 Wall Balls w 30/20 Slam Balls (75 with lighter ball). Every time you drop, or rest complete 5 Ball Slams 6 RFT: 8 Floor Presses 155/105 16 KBS 70/53 32 D/U’s
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
Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells
Skill: Split Jerk In teams of two, complete as many rounds and reps as possible in 25 minutes of: 200 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will…
Evil Eva with Partner 5 RFT 800m Run together 30 KBS 70/53 30 C2B
CrossFit Total: You will have 15min to get your 1RM on: Back Squat Strict Press Deadlift