Monday, 3-25-19
10 min to complete
4×10 bent over BB row
4×12 Single Leg RDL (6 each leg, heavy if form is perfect)
4×12 Supine ring row
18 min AMRAP
7 Power Cleans 135/95
7 Lat burpee over bar
200m Run
10 min to complete
4×10 bent over BB row
4×12 Single Leg RDL (6 each leg, heavy if form is perfect)
4×12 Supine ring row
18 min AMRAP
7 Power Cleans 135/95
7 Lat burpee over bar
200m Run
Strength – Clean and Jerk 1-1-1-1-1 “Six of one or half dozen of the other” 8 R.F.T. 200m run 25 Squats OR 4 R.F.T. 400m run 50 Squats Is CrossFit a Fitness Program–or a Lifestyle? What is it, exactly, that we purvey? It’s not just an exercise program. It’s–dare I say it–a lifestyle. The CrossFit…
8 and 9 am classes only. Closed tomorrow. With a partner 12 Days of Christmas 1- 100 m Run 2- Sq. Snatches 155/105 3- Thrusters 155/105 4- Burpee 5- T2B 6- C2B Pull Ups 7- KBS 53/35 8- Goblet Squats 53/35 9- Jumping Squats 10- HSPU 2:1 11- Power Clean & Jerk 155/105…
Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest
7PM Classes start tonight. Warm up: 3RDs at easy pace 1 min wall sit hold 10 Jumping Squats 30 D/U E2MOM for 16 min 4 Back Squats @60-80% 1RM 13min AMRAP 30 KBS 53/35 15 HSPU 30 T2B 15 HSPU
Strength/Skill – Push Press – 3 Rep Max TnG 15 – 12 – 9 – 6 – 3 reps for time: Chest to bar pull-up Power Clean Push-up
Strength: Bench Press 5-5-4-3-2-2-1 5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s