Wednesday, 10-2-13
Strength/ Skill – OHS 3×1
12 Minute AMRAP:
1 Round of Cindy/1 Deadlift (75 % 1 rep max)
1 Round of Cindy/2 DL
1 Round of Cindy/3 DL ….
Cindy= 5 pull-ups, 10 push-ups,15 squats
Strength/ Skill – OHS 3×1
12 Minute AMRAP:
1 Round of Cindy/1 Deadlift (75 % 1 rep max)
1 Round of Cindy/2 DL
1 Round of Cindy/3 DL ….
Cindy= 5 pull-ups, 10 push-ups,15 squats
7 R.F.T. Run 200 meters 20 Box Jumps, 24/20 20 Medi-Ball Cleans 20/14
2 Person Teams 100 Box Jumps 100 Pull Ups 100 Dips 100 Lunges (45/25)….. EMOM 2 Wall Climbs Only one partner working at a time. Both stop to do Wall Climbs.
NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES Strength/Skill – Hang Squat Clean 5 R.F.T. 7 hang Squat Cleans (80% of 1 RM) 5 Wall Climbs
Strength/Skill – HSPU’S, DEFICIT HSPU”S, PARALLETTE HSPU”S PRACTICE 60 Double-Unders 25 Thrusters – 75/45 60 Double-Unders 15 Thrusters – 75/45 60 Double-Unders 5 Thrusters – 75/45 60 Double-Unders 25 Kettlebell Swings – 53/35 60 Double-Unders 15 Kettlebell Swings – 53/35 60 Double-Unders 5 Kettlebell Swings – 53/35
Reminder: CrossFit Kids starts today @ 10AM. Power Clean + Power Jerk 60%x1+1, 65% 1+1, 75%x1+1 x 3sets, 80%x1+1 x2sets 1 Minute to finish: 5 Burpee + 5 OHS 95/65# rest 1 min 2 Minute to finish: 10 Burpee + 10 OHS rest 2 min 3 Minute to finish: 15 Burpee + 15 OHS rest…
5AM Tuesday and Thursday classes will start next week! Strength/Skill – EMOTM 8 Minutes 1 Clean 2 Jerk 5 Chest to Bar Pull-ups 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Back Squat 135/95 One Arm Alternating Dumbbell Snatch – 35/55