Tuesday, 10-29-19
Snatches
1 High Hang Power Snatch + 1 Hang Power Snatch+1 Squat Snatch
15 Min to work up to a heavy Complex
7 x 2-minute rounds of:
22/17 Calorie Row
Max reps Push Jerks 205/145
in remaining time
No rest between sets
Snatches
1 High Hang Power Snatch + 1 Hang Power Snatch+1 Squat Snatch
15 Min to work up to a heavy Complex
7 x 2-minute rounds of:
22/17 Calorie Row
Max reps Push Jerks 205/145
in remaining time
No rest between sets
Strength/Skill: 10 min EMOM 4 Power cleans @ 70% of 1RM 6RFT 400m run 3 Snatches 165/115 15 Push Ups
6 min. a.m.r.a.p. row 1000m with remaining time as many Pull-ups as possible score is total pull-ups rest 6 min. a.m.r.a.p. 50 S.2.O. 95/65 with remaining time as many box jumps (20/18) as possible score is total box jumps Strength/ Skill – 15 mins to establish 1 RM Back Squat
CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift
” Will ” 6 RFT 14 Back Squat 135/95 19 Deadlifts 135/95 Background: “Will” is a Hero workout created to honor Trooper William Moden of the Colorado State Patrol, who died in the line of duty on June 14, 2019. At the time of his death, Trooper Moden was assisting at the scene of a motor vehicle crash…
WOD: 18 Minute AMRAP Round 1 12 Bar Muscle Ups 12 Snatches 135/95 400m Run Round 2 9 Bar Muscle Ups 9 Snatches 155/105 400m Run Round 3 6 Bar Muscle Ups 6 Snatches 185/135 400m Run Round 4 3 Bar Muscle Ups Max Snatches in the remaining time 205/145 Score is total reps completed…
Strength – Push Jerk 5-5-5-5 W.O.D. Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups W.O.D. Demo