Saturday, 1-5-19

WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65

NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M. Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5. 3 ROunds Row 200m 10 CTB chin ups 10 clean and jerks 95/65# 10 CTB chin ups 10 clean and jerk 95/65# 70 DU rest 3 mins b.t.r.

Strength/Skill – 20 mins to find a 3 RM O.H. Squat Seven rounds for time of: 155/105 pound Push jerk, 7 reps 7 Chest to bar pull-ups 7 Burpees Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ).

Reminder: CrossFit Kids starts today @ 10AM.   Power Clean + Power Jerk 60%x1+1, 65% 1+1, 75%x1+1 x 3sets, 80%x1+1 x2sets 1 Minute to finish: 5 Burpee + 5 OHS 95/65# rest 1 min 2 Minute to finish: 10 Burpee + 10 OHS rest 2 min 3 Minute to finish: 15 Burpee + 15 OHS rest…

Team WOD For Time 100 Wall Ball Sit-Ups 20/14 (Together, passing ball back and forth) 100 Shoulder to Overhead – 115/85 (One works, one rests) 100 Pull-ups – (One works, one rests) 800m Plate Run 45/25 – (Run together, One carries at a time)

Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses