5 sets of :
4 Tempo Deadlifts
weight is between 50-70% 1 RM
Tempo = 0 to top, 2 second pause at top,7 second descend, 0 second pause on the floor.
4 RFT
35 Box Jump Overs 24/20
25 KBS 70/53
15 Goblet Squats 70/53
*20 min Cap*
Strength/Skill – BHN Split Jerk 2,4,6,8… 10 minute A.M.R.A.P. Box Jumps 24/20 Alternating DB snatches (45/30) DB push press (45/30)
Skill – Pistols W.O.D. Three rounds for time: 30 Burpees 15 Deadlifts 10 Pistols 400m run
STRENGTH; 10 MINUTES ON THE MINUTE 2 BACK SQUATS AS HEAVY AS POSSIBLE 3RFT 50 DOUBLE UNDERS 40 WALL BALLS 20/14 30 WEIGHTED SIT UPS
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
Strength/Skill – Weighted Push-ups (Cindy) Pistols (Mary) “Cindy” 20 min. A.M.R.A.P. 5 Pull-ups 10 Push-ups 15 Squats or….Cindy’s evil twin sister…… “Mary” 20 min. A.M.R.A.P. 5 H.S.P.U.’s 10 Pistols 15 Pull-ups
Important Membership Change Inforamtion Strength/Skill – CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups CrossFit Games Open 12.4 Graham Holmberg 0 rounds + 25 muscle-ups (265 reps). Post rounds and reps completed to comments and/or register…