Thursday, 10-24-19
15 min
3 X 8 Bench Press Superset w decline push ups till failure
3 X 10 Incline DB Press superset w 3 X 10 DB Flyes
21-15-9-15-21
Calorie Row
Toes to Bar
Back Squats 135/95
15 min
3 X 8 Bench Press Superset w decline push ups till failure
3 X 10 Incline DB Press superset w 3 X 10 DB Flyes
21-15-9-15-21
Calorie Row
Toes to Bar
Back Squats 135/95
3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!
We will be judging the Open Friday night and Saturday. We will be closed Sunday. 15 min EMOM Min 1 – 15 Hollow Rocks Min 2- :45 2-KB Front Rack March 70/53 Min 3- 20 Sit Up Every 4 min for 24 min 12 DB Front Squat 50/35 12 Burpee over the DB’s 12…
Every 1:30 for 8 sets (12min) 1 Heaving Snatch Balance + 2 OHS + 1 Power Snatch Inceasing weight 5 RFT 15 Power Snatch 75/55 21/15 Cal Row *13 min Cap* 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets. Test yourself — Accumulate 1:30 in an…
Stone Work 4 RFT 50 D/U 2:1 25 T2B 12 Sq. Clean 165/115 *17 min Cap*
Kimmy B Push Pressing under OL” GLORY!!!!!!!!!!!!!!! Skill/Strength – Snatch Grip Deadlifts 2.2.2.2.2. A Lotta..”Tabata’s” KB Swings 1.5/1.0 Double Unders Burpees CrossFit Kryptonite
New Year’s Eve Hours: 6,7 and 8 AM….no PM classes. Closed New Year’s Day!!! WOD 10 RFT: 3 TGU 53/35 KB 5 DB Thruster 35/20 7 T2B Strength 7×2 Squat Snatch Working technique here