Friday, 3-29-19

NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 “NUTTS” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the…

Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run

STRENGTH: 4X5 SQUAT CLEANS @ 50%   8 ROUNDS 30 SECONDS MAX BOX JUMPS 24″/20″ – 30 SECONDS REST 30 SECONDS MAX KETTLE BELL SWINGS 24kg/16kg – 30 SECONDS REST 30 DOUBLE UNDERS – 30 SECONDS REST

12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Snatches 50-60% 1RM Min 5-7: 2 Sntaches 60-72.5% Min 8-9: 1 Snatch 72.5-80% Min 10-12: 1 Snatch 80%+ (Drop between doubles) *if you cannot squat snatch you will be doing lots of technique work during this time* ** NO POWER SNATCHES** 5RFT 50 D/U…

Strength/Skill – EMOM – 5 mins 10 (ADV) T2B 7 (INT) 4 (BEG) 7 RFT 7 C&J 115/85 7 Burpee Box Jumps 24/20 – -On the new freshly painted green and black CrossFit Krypto Boxes (stickers on their way)

Strength: 8min EMOM Starting at 60% 2 Clean High Pulls +  1 Power Clean   WOD 10 Hang Power Cleans 155/115 50 Weighted Sit ups 35/25 8 Hang Power Cleans 40 Weighted Sit ups 6 Hang Power Cleans 30 Weighted Sit ups 4 Hang Power Cleans 20 Weighted Sit ups 2 Hang Power Cleans 10 Weighted Sit ups