Wednesday, 4-10-13

Snow day! We are closed.

12 min to complete 5 set of 5 Tempo Strict Press Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over head, 2 second pause at top. “The Chief” 5 rounds of 3 min AMRP with 1 min rest between rounds: 3 Power Cleans 135/95 6 Push Ups…

Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…

Strength/Skill – Hang Clean – 5 x 2 Ten rounds for time: 3 Handstand push-ups 6 Pistols 12 Pull ups 24 Double unders

CrossFit Total   You have 15 min to find your 1RM on… Back Squat Shoulder Press Deadlift  

Skill – 15 Min for Handstand, D/U’s, or M/U’s practice. WOD – 9 Min AMRAP 7 C2B 13 Thruster 95/65 Immediately following the 9 Min you have: 6 min to find 1 RM Clean & Jerk