Wednesday, 12-26-18
12 min EMOM:
Even Minutes: 6 Back Squats
Odd Minutes: 3 Front Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts
4 RFT –
45 D/U 3:1
15 Weighted Sit Ups 40/30
45 D/U
15 Power Snatch 95/65
*22 min Cap*
12 min EMOM:
Even Minutes: 6 Back Squats
Odd Minutes: 3 Front Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts
4 RFT –
45 D/U 3:1
15 Weighted Sit Ups 40/30
45 D/U
15 Power Snatch 95/65
*22 min Cap*
Strength: Snatch High Pull 5-5-3-2-1 Snatch Balance 5-5-3-2-1 5 min EMOM 5 Snatches @ 60% Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s
25 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s For time – 150 D/U 3:1 75 Thruster 75/55 150 D/U *12 min Cap*
Running is part of the WOD, please wear appropriate attire. Tuesday and Thursday, no 5am classes. Good Friday- no pm classes. Strength/Skill – A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm) B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes WOD: 12 min amrap @85%…
Strength: Strict Press 5×3, Build 5×4 Push Press, Build EMOM 28 min 1- :45 2-KB Static Hold Over head 2- 5-7 Bar Muscle Ups 3- 12 Slam Balls 30/20 4- 2 Sq. Snatches @ 77.5-82.5% 1RM”
2013 CrossFit Games Regional Event 4 For time: 100/75/50 Wall ball shots, 20/14 100/75/50 Chest to bar pull-ups 100/75/50 Alternating Pistols 100/75/50 Alternating D.B.Snatches 100 = Advanced 75 = Intermediate 50 = Beginner Post time and comment to……comments. 1 – All edges on the jumping sides of the wooden plyo-boxes have been shaved down to…
9AM Class Today! 14 Min Ascending Ladder by 2/s 2 Pull Up 5 Burpee 4 P/U 5 Burpee 6 P/U 5 Burpee 8 P/U….. Clean Pull + Sq. Clean 2+1×8 @70-90% 1RM Clean (2 Pulls are TnG then drop to set up for clean)