Friday, 12-6-19
Snatch Technique
Add weight if form looks good
With a Partner
Row 5000m
While 1 partner rows, the other completes:
10 DB Thrusters 35/25
50′ Bear Crawl
10 DB Snatches
Continue alternating until 5000m are completed
Snatch Technique
Add weight if form looks good
With a Partner
Row 5000m
While 1 partner rows, the other completes:
10 DB Thrusters 35/25
50′ Bear Crawl
10 DB Snatches
Continue alternating until 5000m are completed
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Snatch- Find your 1 RM 3 R.F.T. 25 Box jumps (60/50 cm) 15 Push presses with heavy dumbbells 12 Chest-to-bar pull-ups
12 min EMOM min 1 – 8 DB Floor Press min 2 – 2 TGU 53/35 min 3 – 15 Hollow Rocks 5 RDs for Reps – in a 3 min window complete: 9 Power Snatch 115/85 15 Power Cleans 21 Push Jerks… … with remaining time AMRAP OHS.. *rest 2 min between rds*
Christmas Party tonight @6:30. Closed Tomorrow. 2 Rds 60/45 Cal Row 50 Alt DB Snatches 40 Weighted Sit Ups 30 Deficit Push Ups 20 Push Jerks
Partner wod today. We are still looking for donations!! Roy: (20min cap) 5rft- 15 deadlift 225/155 20 box jump 24/20″ 25 pull up Rest 5 min Gator:(20 min cap) 8rft- 5 front squat 185/125 26 ring push up
Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press
9 min EMOM Min 1 – 18 sit Up Min 2 – 14 Hollow Rock Min 3 – 10 V- Up 5 rounds for total reps 1 min Russian Swings 70/53 1 min KB SDHP 70/53 1 min Walking Lunges 1 min AAB Cals 1 min REST