2 RDs
10 Russian Swings
10 BB Thrusters
10 BB Hang Power Cleans
EMOM x 16
Even- 4 Hang Power Cleans (Build in weight)
Odd- 50 D/U 2:1
12 min Ascending Ladder
by 5’s
5 Slam Balls 30/20
5 KBS 53/35
5 Single Arm DB Hang C&J 50/35
We ordered more plates boxes and bands!!! Strength/Skill – Snatch High Pulls 60×2, 65×2, 70×2, 75x3x2, 80x3x2 21-15-9 Overhead Squats 135/95 Weighted D.B. Ab-Mat S/U’s 40/20 (D.B.touches chin for entire movement)
Strength/Skill – 10 minutes to find your 1 rm C&J. Warm up good!!! AMRAP in 15 minutes: 5 HSPU 9 Hang Power Snatch (95#/135#) 12 Weighted Sit Ups 35/25
37 looks alot 27 in CrossFit!!! Yes, she is 37!!!! GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skil – Power Snatch 3RM 5 RFT 5 TnG…
Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Back Squats 5X5 at your 5RM AMRAP 20: 10 Power Snatch…
Close Grip Bench Press 3×10 (10 min) “Yeti” For time: 25 Pull-ups 10 Muscle Ups 1.5 mile run 10 Muscle Up 25 Pull-ups *25 min Cap*