Have you signed up for the Open Yet?????
Back Squats 5-5-5-5-5-5
Sets 1-3 : Warm Up Sets, 50-65%
Sets 4-6: Working Sets 75-85%
5 rounds for max reps:
1 minute Toes to Bar
1 minute Burpee Box Jumps (24/20)
1 minute AAB Rest
2 minutes between sets
WOD: Take 10 minutes to build up to a heavy single on Power Clean then, On the 2:00 for 7 rounds (14 minutes) 5 Power Cleans (70% of your heavy single) 5 Strict Pullups 25 Double-unders Strength/Skill: EMOM for 7 min: 2 Strict Shoulder Presses
Strength – Deadlifts 5-5-4-3-2-1 21/15/9 Power Clean 135/95 Walkout Push-up Air Squats
CrossFit Total You have 15 min to find your 1RM on… Back Squat Shoulder Press Deadlift
For 24 min: Max effort for 45 seconds- D/U’s rest 15 seconds Max effort for 30 seconds- Deadlifts 225/155 rest 30 seconds ME for 45 seconds- Push Ups rest 15 seconds Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)…
Skill – Overhead Squat W.O.D. – 4 Rounds 5 Deadlifts @ Bodyweight 10 “Floating” Burpees MORNING HOURS: 6AM, 7AM, 8AM ONLY EVENING HOURS: 3PM, 4PM, 5PM, 6PM
8 and 9am classes today. Rope climbs tomorrow….shin protection!!! Partner WOD Buy-in: 300 Single Unders..Partner Planks …then… 20 Handstand Push-ups 40 Wall-Balls 20/14 50 Box Jumps 24/20 60 Sumo Deadlift High Pull 53/35 60 Weighted Sit-ups 45/30 50 Box Jumps 40 Wall-Ball 20 Handstand Push-ups …then… Sell-out: 2000m Row…partner planks