Friday, 2-28-20
Fran
21-15-9
Thrusters 95/65
Pull Ups
Pause Front Squats
8 x 3
Increasing weight….no Bounce
Fran
21-15-9
Thrusters 95/65
Pull Ups
Pause Front Squats
8 x 3
Increasing weight….no Bounce
Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills
No 5AM class. Strength: 1 1/4 Back Squat 6X3 The 1ΒΌ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. For Time: 100 D/U’s 1 Rope climb 90 D/U’s 2 Rope Climbs 80 D/U’s 3 Rope Climbs 70 D/U’s 4 Rope…
Strength: 2 Hang Power Snatch + 1 Power Snatch x5 65-75% 1 RM Power Snatch 21-15-9 Front Squat 185/115 (from the ground) Weighted Sit Up 70/50
2013 CrossFit Games Regional Event 4 For time: 100/75/50 Wall ball shots, 20/14 100/75/50 Chest to bar pull-ups 100/75/50 Alternating Pistols 100/75/50 Alternating D.B.Snatches 100 = Advanced 75 = Intermediate 50 = Beginner Post time and comment to……comments. 1 – All edges on the jumping sides of the wooden plyo-boxes have been shaved down to…
NO 8AM Class Saturday! Snatch Work!!! Open Workout 13.1 17 min of 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 Burpees Snatches 210/120 AMRAP After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b, m/u,…
Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45