Saturday, 12-28-19
32 Min EMOM
Min1- 6 Power Cleans 155/105
Min 2- 10 Back Squats
Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″
Min 4- 20 D/u’s + 5 Pull Ups
32 Min EMOM
Min1- 6 Power Cleans 155/105
Min 2- 10 Back Squats
Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″
Min 4- 20 D/u’s + 5 Pull Ups
Strength/Skill – Shoulder Press – 5-5-3-3-1 10-1 Deadlift 205/155 Toes to Bar Box Jumps 24/20
CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups
Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 7AM class Saturday. Strength: Strict Press-5×3 @65% of Jerk Push Press- 5×3 @70% of Jerk Push Jerk (not split)- 5×3 @75% of Jerk WOD: Death by- T2B+ KBS 53/35 Min 1- 1 t2b & 1 KBS Min 2-…
Holiday schedule: July 4th and 5th : 7,8,9 am only! E2MOM x 10 min (5 sets) 4 Tempo Front Squats Tempo= 3 sec descend, 3 sec at bottom, explode up, 2 sec at top (3302) 3 RFT : 400m Run 200m DB *Walk 50/35 *Walk= 50m right arm OH, 50m left arm OH, 50m both…
We were going to put 100 burpee pull-ups as an April fools, then give you the real W.O.D. upon arrival. We then realized nobody would show up. Maybe next year. “Elizabeth” 21-15-9 Clean 135/95 Ring dips…. “Tabata” your weakness Watch “Elizabeth” http://www.youtube.com/embed/HkCLmD8Zlac
Back Squat: Go off your 1RM we tested this past week. 3@75% 3@80% 2@85% 1@90% 1@95% X 4 Fight Gone Bad 3RFT 1min each for tot reps Wall Balls SDHP 75/55 Box Jumps 24/20 Push Presses 75/55 cal row rest 1 min