Warm up:
3RDs at easy pace
10 Goblet Squats
100m Run
5 Push Up
6 Min EMOM
Front Squat
Min 1 – 5 Reps @ 75%
Min 2 – 1 Rep @ 80%
Min 3 – 5 Reps @ 75%
Min 4 – 1 Rep @ 85%
Min 5 – 5 Reps @ 75%
Min 6 – 1 Rep @ 90%
21-18-15-12
Front Squat 115/85
HR Push Up
*400m Run after each rd*
**25 Min Cap**
Skill – Handstand Practice: 5 mins – Hollow Body W.O.D – “AMRAP-a-rama!” All rests are 2 mins. long AMRAP in 4 minutes: 15 KB swings 10 K2E Rest AMRAP in 4 minutes: 20 Wall ball 20/14 250m Row Rest AMRAP in 4 minutes: 15 Push ups 10 Plyo lunges (ea) Rest AMRAP in 4 minutes:…
REMINDER: NO PM CLASSES TODAY. Strength/Skill – Double Unders Practice. If you don’t have ’em find ’em. If you have ’em, find your new unbroken record. 100 is your goal. Clock starts @ :15 mins past the hour. WOD starts @ :30 mins past the hour. 3 rounds for total reps of: 1 min ME…
WOD : 9 min AMRAP- 20 Wall Ball 20/14 15 M/U (15 c2b + 15 dips) 10 cleans 225/165 40 D/U Strength : 3×10 Back Squats @70%
Strength/Skill: Front Squat 5 @ 75% 3 @ 85% 1 @ 95% Every 2 min for 10 min 3 @ 85% of 1 RM 25 Deadlifts 215/175 25 Push Jerks 125/85 25 Thrusters 75/55 25 OHS 45/35
8 and 9:30am classes Monday. BBQ 1:30 20 min to work up to a 5 RM Strict Press 3 RM Push Press 1 RM Split Jerk Crossfit Games Open Workout 11.3 5 min AMRAP Squat Clean 165/110 Jerk 165/110 *Each movement counts as 1 rep* Work Skills after wod
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Come @ 7 and workout with Sheps!! HBBS: 3X10 – heaviest possible, rest 3 full minutes 5 rounds for time of: 4 Power Cleans @ 80% 8 HSPU 20 Lateral Bar Hops