Friday, 10-20-17
Strength:
Deadlift
5×6 60-80% of 1RM
Every 4 min for 24 min-
20 Wall Ball 20/14
15 Burpee to plate
10 t2b
*Scale reps to 15-12-9 per rd*
*Time cap is 3min per round. Rounds are meant for a sprint*”
Strength:
Deadlift
5×6 60-80% of 1RM
Every 4 min for 24 min-
20 Wall Ball 20/14
15 Burpee to plate
10 t2b
*Scale reps to 15-12-9 per rd*
*Time cap is 3min per round. Rounds are meant for a sprint*”
Strength: Clean & Jerk Complex 1 pause low hang clean + 1 hang clean + 1 clean + 1 jerk 70-80 % of 1 RM WOD: 4 RFT- 20 Weight sit ups 45/30 5 HSPU 10 Weighted Good Mornings 75/45 5 HSPU 200m Run *Scale as needed*
Cotton tees, available in pink for women gray and black for men. only $15! Great for any Crossfit workout. Skill – Overhead squat and deadlift review WOD “Fetal Position” 21-15-9 Overhead Squat 135/95 95/65 55/35 Deadlift 225/155 185/135 125/85
Tuesdays & Thursdays we will be adding a 7PM class. We will be starting a 30 day Paleo Challenge Monday Oct. 1st. Weigh ins will be all day Monday. Here are some Details â– Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports…
Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E3MOM for 12 min 8 Back Squats all sets between 65-75% of 1 RM 3RFT 12 Bar Muscle Ups (20 Pull Ups) 18 Thrusters 115/85 22 Lat Burpee Over…
Strength/Skill – Snatch Balance 4-4-4-4 9 Power Snatch (135/93) 9 OHS (135/93) 9 Muscle-ups 6 Power Snatch (135/93) 6 OHS (135/93) 6 Muscle-ups 3 Power Snatch (135/93) 3 OHS (135/93) 3 Muscle-ups