Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY
Afternoon Classes 5&6 P.M. Only
Strength/Skill – 10 min EMOM
Even Minute – 5 Pull-ups
Odd Minute – 5 Burpees (Touching the bar you are doing pull-ups on)
5 R.F.T.
1 Rope Climb (3:1) Bring socks, Shin pad, Sweat Pants…for your protection and sanitary reasons
5 Handstand push-ups (parallette) with Ab-Mats 2:1, Off the box 3:1
10 Overhead pistols, 45# (33#) 2:1
PARTNER WOD SATURDAY Strength/Skill – Bench Press 5-5-5-5 50-40-30-20-10 Sit-ups 30-25-20-15-10 Front Squats – 115/75
Strength/Skill – Weighted Pull-ups 3-3-3-3 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups
With a partner: 14 Rds 25 Power Snatch 75/55 25 Pull Ups 200m Run 25 T2B *Split Reps however. Run is completed together*
Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8 5 Rounds for Time: 20 Hand to hand KB swings 53/35 20 m Handstand walk /40 m Bear walk 20 Supine ring row reps
12 Min EMOM Min 1- 40 D/U’s Min 2- 21/15 Cal Row Min 3- 40 sec Sorenson Hold 40 Deadlifts 30 Hang Power Cleans 20 Front Squats 10 Squat Clean Thrusters 20 Front Squats 30 Hang Power Cleans 40 Deadlifts Use 1 Bar 18 Min cap
A nice full day!!! Alot of healthy bodies!!! Strength/Skill – Snatch High Pulls 5-5-5-4-4-3-3 42/21 30/15 18/9 Reps for time KB Swing 53/35 K2E…. Then immediately perform 25 OH Squats!!! 95/65 CrossFit Kryptonite