Monday, 7-31-17
Power Snatch + Sq. Snatch –
2+2 x 5 @60-75% 1RM PS
(Drop between each rep. Perfect set up before lifts)
10-1-10
Burpee to plate
Weighted Sit Up 45/30
Power Snatch + Sq. Snatch –
2+2 x 5 @60-75% 1RM PS
(Drop between each rep. Perfect set up before lifts)
10-1-10
Burpee to plate
Weighted Sit Up 45/30
Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us 😭. Let’s celebrate her new endeavor!!! Strength: Back Squat 1×10 Empty Bar 1×10 @50% 1×10@ 60% 2×10@ 70% For time: 9-15-21-27 Sq. Cleans 95/65…
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 4X5 SNATCHES @50% 24 MIN EMOM MIN1: 5 DEAD LIFTS 315/225 MIN 2: 12 RING DIPS MIN 3: 12 BOX JUMPS 24″/20″
In Teams of 3: Row 3200m 100 Medicine ball cleans 20/14 100 Shoulder to Overhead 95/65 100 Box jump overs 24/20 100 m Firemans Carry…Each team member has to carry twice..(i.e. 1 carries 2 & 3, 2 carries 3 & 1, and 3 carries 1 & 2)
Reminder:No Saturday classes. We will be at the fall Throwdown in Ct. Strength/Skill – Push Press 3RM 3 R.F.T. 5 – Shoulder Rolls 10 – Back Squats 225/185 15 – Knees to elbow 20 – D/U’s
Strength/Skill – Front Squat – 70% 1 RM 4-4-4-4-4 WOD – YOU CHOOSE CROSSFIT GAMES OPEN 13.5 1 – Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to…
Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX 7 R.F.T. 3 Hang Squat Cleans (80% of finishing weight from strength/skill session) 6 Burpee Pull-ups 9 Ring Dips