Wednesday, 8-9-17
Gymnastics
12 min EMOM
1- 12-15 T2B
2- 12-15 Push Up
3- 10-14 Pistol (15-20 Squat)
4 RFT
10 OHS 95/65
15 Power Clean
20 Deadlift
Gymnastics
12 min EMOM
1- 12-15 T2B
2- 12-15 Push Up
3- 10-14 Pistol (15-20 Squat)
4 RFT
10 OHS 95/65
15 Power Clean
20 Deadlift
50 Cal Row 75 Thrusters 45/33 50 Pull Ups 75 weighted Sit Ups 35/25 50 KBS 70/53
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
We will be closed Sunday. 7 sets of the complex: 2 Power Cleans + 2 Push Press + 1 Split Jerk For Time: 15 Sq. Snatches (95/65) 15 Box Jump Overs 24/20 30 D/U 3:1 12 Sq. Snatches (115/80) 15 Box Jump Overs 30 D/U 9 Sq.Snatches (135/95) 15 Box Jump Overs 30 D/U…
Strength/ Skill – Bench Press, Find your 3 RM 6 RFT: 10 Power Snatches, 75# (55#) 10 Bar facing burpees 100m Run
No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Strength: 2-Position Power Snatch (floor, knee) – RM; 85%- 90% (% of RM) X 3 Sotts Press- 3X3 4 Rounds: 4 minutes minutes work, 1 minute rest* 15 Box Jump (24/20)** 10 Wall Ball (20/14) 5 Burpees *Complete 2 wall…
5 sets of 7 Strict Press *Stay light* 4 RFT 30/25 Cal Row (15/10 AAB Cal) 20 C2B Pull Up (30 pull up) 10 Thruster 115/85 *23 min Cap*