Tuesday, 7-2-13
Strength/Skill – Snatch High Pulls 10×2
8-7-6-5-4-3-2-1
Snatch (135/95#)
In between each set of snatches, complete 5 wall balls (20/14#)
Strength/Skill – Snatch High Pulls 10×2
8-7-6-5-4-3-2-1
Snatch (135/95#)
In between each set of snatches, complete 5 wall balls (20/14#)
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total
Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs
Goodale farms here today at 5pm. July 4th hours: 8 and 9 am 15 min EMOM MIN 1-10-15 Walk out/ walk in Push Ups MIN 2- 10-15 Weighted sit ups MIN 3- 10 Hang Power Cleans Granite Games 2016 AsRx (Men/Women) 14 minutes AMRAP: 70 double-unders 7 ring muscle-ups 7 snatches (155/105lbs) Masters 35-39 (Men/Women)…
Push Press Min 0-5 Build to 10 RM Min 5-10 Build to 5 RM Min 10-15 Build to 1RM 15 Min AMRAP 12 BJO 24/20 12 Weighted Sit Ups 35/25 12 Hang Power Snatches 75/55
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-…
No 5AM Class today! Strength: weighted push ups 5-5-4-4-3-3-2-1 Tabata Box Jumps 24/20 S2O 135/95 T2B Wall Balls 20/14 with 1 min rest between exercises