Monday, 4-8-13
A. Hang squat clean and jerk; build to a 3rm (without dropping the bar)
B. TnG deadlift 225/165 – 7 reps on the min for 7 min
+
3 rounds for time:
25 kbs 1.5 / 1.0
25 hspu
A. Hang squat clean and jerk; build to a 3rm (without dropping the bar)
B. TnG deadlift 225/165 – 7 reps on the min for 7 min
+
3 rounds for time:
25 kbs 1.5 / 1.0
25 hspu
Strength/Skill – E.M.O.M. 7 min – 5 Burpee Pull-ups For time: 135/95-lb. clean, 1 rep 10 parallette handstand push-ups 135/95-lb. squat clean, 2 reps 9 parallette handstand push-ups 135/95-lb. squat clean, 3 reps 8 parallette handstand push-ups 135/95-lb. squat clean, 4 reps 7 parallette handstand push-ups 135/95-lb. squat clean, 5 reps 6 parallette handstand push-ups…
Todays Classes 8, 9:30 BBQ 1:30PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class…
Strength/Skill – Box Squat 5-5-5-3-3-1 7 min AMRAP 10 Medi-Ball Cleans 10 Ring Push-ups/Deficit/Hand Release Rest 3 Mins 7 min AMRAP 5 Push Jerks 185/135 20 D.U.”s
Strength/Skill: 50 reps of any gymnastic movement ( C2B, T2B, MU…) 30 min EMOM Min 1: 10 DB Push Presses 35/25 Min 2: 40 sec Row Min 3: 10 Wall Balls 20/14
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Snatch- Find your 1 RM 3 R.F.T. 25 Box jumps (60/50 cm) 15 Push presses with heavy dumbbells 12 Chest-to-bar pull-ups
If Center Moriches School is closed due to snow, we will be closed too. Wednesday classes cancelled. Tonights 6PM class cancelled. Strength: Back Squats 5×2 at 80-90% of 1RM 7 min EMOM 5 Power Cleans at 75% 10min AMRAP 10 Thrusters 95/65 10 T2B