Friday, 11-11-16

2RDs 10 BB Good Mornings 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip Push Press 10 Snatch Balance     E2MOM for 18 min (9 sets) 2 Hang Power Snatch + 2 Hang Sq. Snatch Build to heavy complex 10 min AMRAP 5 Power Snatch 155/105 10 C2B (10 Pull Up)

“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups

Strength/Skill – 10 min EMOM…4 TnG Push Presses 70% of 1 RM As many reps as possible in 5 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″) Rest 1 minute As many reps as possible in 3 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″)…

CrossFit Kids cancelled for Sunday. Coach Katie will reschedule classes. If you do not shovel today don’t feel bad. When you come to the gym, we can make up for it with this…..

No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders

CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift