Friday 10-9-15
WOD:
3RFT-
30 Ring Push up
20 Wall Balls 20/14
10 DB Squat cleans 35/20
60 D/U
Strength:
Back Rack Step Up
5×6(3 each leg)
WOD:
3RFT-
30 Ring Push up
20 Wall Balls 20/14
10 DB Squat cleans 35/20
60 D/U
Strength:
Back Rack Step Up
5×6(3 each leg)
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
Day 1 of The Paleo Challenge done. Hope everyone got off to a good start. Strength: Back Squat – 80% 8-8-8 Snatch – 70% 2-2-2-, 75% 3-3-3 Clean & Jerk – 70% 3-3-3, 75% 2-2-2 Then: 4 sets; no rest: 120 S/U’s 20 KB swings 53/35
Strength/Skill – Hang Squat Clean Do not go over 85% of 1 RM. Try to listen. Our technique will not improve trying to find your 1 RM every time when doing strength. 3×70,75 & 80%. Hands do not leave bar for set of 3’s. If they do….you went too heavy. 20 min A.M.R.A.P. 1 –…
“Collin” Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia,…
Strength/Skill – Back Squat 3-3-3-3-3 20 min AMRAP “Nate” 2 Muscle ups 4 HSPU’s 8 KB Swings 2.0/1.5 In honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Posted by Scott DeTore Crossfit Kryptonite
Strength/Skill – Weighted Pull Ups 3-3-3-2-2-1 Ten rounds for time: 15 Deadlifts, 135#(95#) 15 Push-ups