8 and 9AM classes only.
For Max Reps in 33 EMOM
min 1- Pull-Ups
min 2- Air Squats
min 3- Push-Ups
min 4- Sit-Ups
min 5- Strict Presses 75/55
min 6- Mountain Climbers
min 7- Dumbbell Push Presses 45/30
min 8- Wall Sit
min 9- T2B
min 10- DB Thrusters 45/30
min 11- Plank Hold
Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).
Strength/Skill – Bar Muscle-ups 5 Round for time: 5 Hang squat clean (65% of 1RM HSC) 8 Box jumps (30/24) 100 m Sprint…. Balls to the Wall…Jaw to the Flaw (Floor – NY Accent) Rest 1 minute between rounds.
Kimmy B Push Pressing under OL” GLORY!!!!!!!!!!!!!!! Skill/Strength – Snatch Grip Deadlifts 2.2.2.2.2. A Lotta..”Tabata’s” KB Swings 1.5/1.0 Double Unders Burpees CrossFit Kryptonite
30 Back squats 135/95 20 Pull-ups 10 Snatches 135/95 30 Front squats 115/75 20 Pull-ups 10 Snatches 115/75 30 Overhead squats 95/45# 20 Pull-ups 10 Snatches 95/45# EMOM stop and do 2 Man Maker 35/25
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)
12 min EMOM Min 1,2,3 – 5 Strict Press Min 4,5,6 – 3 Push Press Min 7,8,9 – 2 Push Jerk Min 10,11,12- 1 Split Jerk 0:00 – 5:00 AMRAP 15 Front Squats 95/65 15 Lateral Barbell Burpees 5:00 – 7:00 rest 7:00 – 12:00 AMRAP 12 Front Squats 135/95 12 Burpee Box Jumps 24/20…
5 min AMRAP 7 Thrusters 95/65 7 Box Jumps REST 5 min 5min AMRAP 5 Deadlifts 225/155 5 HSPU’s 5 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s 5min REST 5 min AMRAP 10 Cal Row 5 Burpess over rower 5 min REST