Monday, 10-29-18
Back Squat – try for 1 RM
E2MOM x 16min
10 @ 55% 1 RM
8 @ 65%
6 @ 70 %
4 @ 80%
1 @ 90%
1 @ 95%
1 @ 95+%
1 @ 95+%
15 min AMRAP
12 Thruster 75/55
10 Burpee Over Bar
8 K2E
Back Squat – try for 1 RM
E2MOM x 16min
10 @ 55% 1 RM
8 @ 65%
6 @ 70 %
4 @ 80%
1 @ 90%
1 @ 95%
1 @ 95+%
1 @ 95+%
15 min AMRAP
12 Thruster 75/55
10 Burpee Over Bar
8 K2E
Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 3000m Partner Row 1 Person Rows while 1 Planks 18 minute AMRAP 10 Thrusters 135/95 12 Hang Power Cleans
Snatches 1 High Hang Power Snatch + 1 Hang Power Snatch+1 Squat Snatch 15 Min to work up to a heavy Complex 7 x 2-minute rounds of: 22/17 Calorie Row Max reps Push Jerks 205/145 in remaining time No rest between sets
12 min EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 76% of 1RM Front Squat For Both Lifts 27 min EMOM Min 1 – 12 Burpees to plate 45/25 Min 2 – 10/8 AAB Cals Min 3 – 15 KBS 53/35
Box Squats 15 min to work up to a heavy single 4 rds 20/15 AAB 20 T2B 200′ Farmers Carry 70/53 each Hand
CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to…