Tuesday, 12-3-19
9 min E3MOM
Back Squat
3×10 @ 50,55,60% of 1RM
100-80-60-40-20 Double Unders
50-40-30-20-10 Situps
25-20-15-10-5 Hand Release Pushups
5-4-3-2-1 Wall Climbs
9 min E3MOM
Back Squat
3×10 @ 50,55,60% of 1RM
100-80-60-40-20 Double Unders
50-40-30-20-10 Situps
25-20-15-10-5 Hand Release Pushups
5-4-3-2-1 Wall Climbs
BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY. W.O.D. – 5 RFT Run 400 m 30 D/U’s or 90 S/U’s 20 KB Swings 53/35 1 min Hanging or Press L-Sits
Partner WOD – 250 D/U’s 200 Push Presses 75/45 150 Sledge Hammer Swings 100 Pull-ups 50 Tire Flips (as a team) One partner runs 400m while the other works. Proper attire if cold.
9AM CLASS TODAY! Need a head count for the BBQ!!! 3RFT 25 T2B 10 Bar M/U’s 25 Burpees Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
CrossFit Open WOD 14.3 A. Row 1000 Meters @ 55-65% and then… Dynamic Range of Motion Warm-Up and then…. B. Every minute, on the minute: Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″) Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps Minute 3 – 2 Deadlifts (225/155 lbs)…
Open begins at 10am today. Foo 170-lb. bench presses, 13 reps Then, complete as many rounds as possible in 20 minutes of: 7 chest-to-bar pull-ups 77 double-unders 170-lb. squat clean thrusters, 2 reps 28 sit-ups Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35,…