Thursday, 10-18-12
Strength/Skill – Front Squat 75×5, 80×4, 85×3, 90×3
AMRAP – 5 Minutes:
5 Power Clean and Jerk (155/105)
5 Bar Holding Burpees
Rest 5 Minutes
AMRAP – 5 Minutes:
7 KB Swings (72/53)
5 Box Jump Overs (24/20)
Strength/Skill – Front Squat 75×5, 80×4, 85×3, 90×3
AMRAP – 5 Minutes:
5 Power Clean and Jerk (155/105)
5 Bar Holding Burpees
Rest 5 Minutes
AMRAP – 5 Minutes:
7 KB Swings (72/53)
5 Box Jump Overs (24/20)
Skill/Strength – Behind the neck Split Jerk 3-3-3-3-3 Very good explanation of BHN Split Jerk 5 R.F.T. 8 Thrusters 115/95 10 Lateral Burpees
6 sets of 3 OHS *Go by feel with the OHS, if it feels good, go up* For time: 21 Bar-Facing Burpees 21 Power Snatches 115/85 15 Bar-Facing Burpees 15 Overhead Squat 115/85 9 Bar-Facing Burpees 9 Squat Snatches 115/85 *12 min cap*
Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)
Perfect Squats: 3X10 @ 60% (SLOW) For Time – 5 Rope Climbs 15 Deadlifts 315/225 25 Pull ups 35 Wall Balls 20/14 45 Burpee 90 ft, farmers carry w/plates 45#/25#(Yes, two plates)
Warm up: 2RD at easy pace 10 BB Power Sntach 5 Behind the Snatch Grip Push Press 5 BB OHS 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 60% of 1RM Min 3 & 4 – 3 Power Snatches @ 70% Min 5 & 6 – 2 Power Snatches @ 75%…
NO 5AM CLASS THURSDAY 5/12 “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls. The CrossFit Total is the…