Tuesday, 10-17-17
Strength:
Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single
27-21-15-9
Cluster 75/55
Bar Hop
200m Run After each rd.
Strength:
Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single
27-21-15-9
Cluster 75/55
Bar Hop
200m Run After each rd.
Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills
6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up
Bring a deck of cards this Saturday Strength: Deadlift 8X3 21-15-9 T2B 15-12-9 Deadlift 275/205 21-15-9 Box Jump (30/24)
Strength – Deadlift 5-5-3-2-2 5 R.F.T. 10 – Front Squats 135/95 15 – T.T.R. (Toes Through Rings) 20 – K.B. Swings 53/35 Superman gettting kryptoed from a member who trains at CrossFit Kryptonite !!!!!!!!!!!!
Important Membership Change Inforamtion Strength/Skill – O.H. Squat – Build to a heavy 3 RM 3 RFT – RX 5 RFT – No RX 5 – O.H. Squats 155/105 10 – C2B Pull-ups 15 – Burpee Box Jumps
15 min to establish 10 rep max Deadlift 3RFT: 30/25 Cal Row 20 Box Jump Overs 24″/20″ 10 Deadlifts 275/205 *15 min Cap*