Monday, 3-31-14
Strength/Skill – Deadlift 5×2
3 R.F.T.
5 Inverted Burpees to a HSPU
15 Pass Through’s
25 Goblet Squats
Strength/Skill – Deadlift 5×2
3 R.F.T.
5 Inverted Burpees to a HSPU
15 Pass Through’s
25 Goblet Squats
CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20 box Rest 3 Minutes Two 400m Runs 1 – Weighted 400m Run 45/25 2 – 400m Run
20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*
“To keep from decaying, to be a winner, the athlete must accept pain–not only accept it, but look for it, live with it, learn not to fear it.” — Dr. George Sheehan Strength/Skill – Weighted Pull-ups 3-3-3-3-3 WOD: Mark two parallel lines 30 feet apart. A sprint to the far line, tag the line, and…
Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets 4RFT: 5 – Muscle Ups 10 – Single Arm DB OHS 45/30 15 – GHD Sit Up 200m Run
Strength/Skill – 2 Snatch grip Push Presses + 1 O.H. Squat x 5 For time: 2-4-6-8-10 Snatch 135/95 lbs 200 m Run between sets
Please read a great article about member Kevin Pollacks amazing journey 15 Min AMRAP 35 Double Unders (70 single unders) 15 Toes to Bar 10 Back Rack Step – Ups 95/65 20/20 8 am Class Tuesday morning only. Closed Christmas Day No 5am class on Thursday. AM classes are 6 and 7 only. Regular PM…