Friday, 10-21-11
Push Press 5-5-4-2-2
5 R.F.T.
7 Squat Cleans 155/115
14 K.B. Swings 53/35
Push Press 5-5-4-2-2
5 R.F.T.
7 Squat Cleans 155/115
14 K.B. Swings 53/35
5 rounds for reps – 2 min Rope Climbs 2 min Turkish Get-Ups 50/35 rest 2 min between rds Skills for rest of class
Strength: Back squat 6 at 70% 6 at 80% 3 at 90% 2 at 95% of 1 rep max 3 Rounds With a 5 minute running clock: 0:00 – 2:00 Run 200 meters then as many double unders as possible with time remaining 2:00 – 3:00 As many reps as possible of push press 75#(55#)…
Strength: Pause Back Squat (3 sec Pause at the bottom) 6X3 Increasing weight 3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 135/95 20 Box Jumps (24″/20″)
Warm up: 2RDs at easy pace 10 Light DB up right rows to press 30 D/U 5 Pull Ups 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 6 Min AMRAP 10 DB Snatch 50/35 10 Jumping Squats 30 D/U
CROSSFIT GAMES ARE ON TONIGHT, ESPN 2 8:00- 10:00 Check this guy out…He says YA BA DABA DOOO When the bar goes overhead!! Skill/Strength – Power Snatch 5-5-5-5 15-12-9-6-3 Snatch 95/65 Bar Facing Burpees
Warm up: 3rd at easy pace 10 Banded Pull aparts 10 Banded Tricep Pull Downs 10 Banded Strict Presses :45 sec Wall Squat Hold With a 29min running clock coplete- 0:00-7:00 AMRAP 16 DB Snatch 50/35 14 SA DB OHS (7 each arm) 7:00-13:00 rest 13:00-29:00 AMRAP 30 Power Cleans 135/95 20 Burpees over bar…