Friday, 2/28/14

Strength/Skill – Snatch High Pulls 12min A.M.R.A.P. 5- Power Snatches 135/95 5- H.S.P.U.’S 20- Double Unders

Box Squats 5X5 increasing weight   Running Clock Min 0 100D/U’s 2:1 25 Burpee Over Bar 15 Deadlifts 315/215 at min 10 100 D/U’s 20 Burpee over Bar 20 Deadlifts 275/185 at Min 20 100 D/U’s 15 burped over Bar 25 deadlifts 225/155  

Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33

W.O.D. Skill – Split Jerk For time: 21 S.D.H.P 95/65 85/55 75/45 3 Push Jerk / Split jerk 95/65 85/55 75/45 18 S.D.H.P 6 Push Jerk / Split jerk 15 S.D.H.P 9 Push Jerk / Split jerk 12 S.D.H.P 12 Push Jerk / Split jerk 9 S.D.H.P 15 Push Jerk / Split jerk 6 S.D.H.P…

Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings.   We are switching over to Zenplanner. You should be getting an email to register. For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups rest 15-12-9 reps…

Strength/Skill – Mid Thigh Squat Snatch 2-2-2-2-2 12 min AMRAP 10 Man Makers 200m Run Posted by Scott DeTore Crossfit Kryptonite