Strength/Skill: Deadlifts 5RM
For time:
5 rope climbs 15′
5 Clean and jerks 95#(65#)
4 rope climbs
4 Clean and jerks 115#(75#)
3 Rope climbs
3 Clean and Jerks 135#(95#)
2 Rope climbs
2 Clean and jerks 185#(115#)
1 Rope climb
1 Clean and jerk 205#(125#)
Strength: 4X8 Reverse Lunges increasing Weight “Elizabeth” 21-15-9: Squat Cleans Ring Dip
Strength/Skill – Snatchgrip Deadlift 5×3 Fran 21-15-9 reps for time of: 95-lb. thrusters Pull-ups
Strength/Skill – BB Reverse Grip Bent Over Rows 3-3-3-2-2 AMRAP 15 mins: 200m Run 8 Bar Facing Hand Release Burpees 4 Push Jerks 155/105 2 TnG Power cleans 155/105
Reminder: no PM classes tomorrow. Strength/Skill – BHN Push Press 5×3 3 R.F.T. 6 – TGU”S 53/35 12 – Power Cleans 115/85 18 – Weighted 53/35 Step-ups 20/18
Strength / Skill – Split Jerk W.O.D. – “CrossFit Total” The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be…
MURPH In memory of Navy Lieutenant Michael Murphy( One of the baddest asses to ever walk the EARTH Inserted by Scotty D.), 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to…