Friday, 2-6-15

We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will also be offering a 7 PM ROMWOD class. Anyone can participate. Bring a yoga mat. 5 min AMRAP D/U’s Thanks CrossFit Nutley for this one!! 30 MINUTES ON THE MINUTE ALTERNATING BETWEEN: 10 STRICT PRESS OR PUSH PRESS…

Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B

3RDs 10 Squats :30 Squat Hold 10 KBS 5 Push Up Every 90 seconds (15 Min) 10-1 Back Squat Inceasing Weights every rd. 2RFT: 40 KBS 70/53 30 HR Push Up 20 Goblet Squat 70/53 *100m Pinch grip plate walk (2-25/15), after each rd, starting with it too* *18 min Cap*

Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45

Strength/Skill – 1 1/4 Front Squats 5×3 For time: 9-6-3 Thrusters 135#/95# Handstand push-ups If not RX rep scheme is 21-15-9

2 RDs 5 BB Hang Power Snatch 5 BB Behind the neck Snatch Grip Push Press 10 BB Deadlifts 1 min Calf Stretches E2MOM for 12 min 1 Snatch Grip High Pull + 2 Power Snatch + 1 Hang Power Snatch For Time: 200m Run 21 Deadlifts (245/165) 200 m Run 18 HSPU 2:1 200m…