Strength:
Strict Press
5×3 Ascending Weight
Push Press w/pause at dip
6×2 Ascending Weight
12 Min Running Clock:
0:00-3:00
AMRAP
3 Deadlifts 315/205
3 Bar Facing Burpee
3:00-5:00
Rest
5:00-8:00
AMRAP
5 Deadlifts 275/185
5 Bar facing Burpee
8:00-10:00
Rest
10:00-12:00
AMRAP
Bar Facing Burpee
*These are sprint type wods*
Strength/Skill – EMOM – 6 Mins – 2 TnG Power Snatches + 1 O.H.S. – Starts @:15 mins past the hour.. 5 Rounds: -10 Power Snatch 95#/65# -10 Pull Ups -10 Pistols(Sub 30 Squats Or Banded Pistols) -10 Handstand Push Ups(Several Scaling Options) *20 Minute Cap*
Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*
REMINDER: NO CROSSFIT KIDS CLASSES NEXT WEEK BLAKE U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by…
Strength: 20 Min EMOM Even: 2 power Snatches + 1 Hang Snatch + 1 OHS @ 70 % of 1RM Odd : 8-10 C2B Pull Ups 10 Min AMRAP 4,8,12,16….. KBS 70/53 2,4,6,8,10…. M/U’s scale Dips
with a 35 min running clock – 0:00 – 10:00 1 RM Sq. Clean 10:00 – 25:00 AMRAP 50 D/U 3:1 25 Air Squats 25 Hollow Rocks 25 Air Squats 50 D/U 25:00 – 35:00 1 RM Sq. Clean *Score is total reps and heaviest weight*
Strength/Skill -Snatch Pulls – 60×3 65×3 70×2 75×2 – 1 RM of Snatch Snatch HIGH Pulls – 60x2x3 65x2x3 – 1 RM of Snatch Snatch Balance – 60x2x3 65x2x3- 1 RM of Snatch W.O.D. “Isabel” 30 Snatches for time 135/95 115/75 95/55 (Mark Your Folder)