Strength: E2MOM
7 Deadlifts starting @ 50% and increasing
WORKOUT 18.3
2 rounds for time of
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
As of next week 5am classes will be Tuesday and Wednesday. No Friday 5 am classes. Warm up: 3rd at east pace 7 BB Deadlift 7 BB Clean High Pull 7 Front Squat 3 Jumping Sq. E2MOM for 12 min 1 High Hang Sq. Clean + 1 Above Knee Hang Sq. Clean + 1…
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Murph 5-26 With a partner complete: 37 Min AMRAP- 200 Cal Row 150 Walking…
NO 5 A.M. CLASS TODAY 6 A.M. AND 7 A.M. Strength/Skill – Three Position Snatch (Ground, above knee, high hang) x 3 keep it between 60-70%. This is a skill. 21-18-15-12-9-6-3 reps, for time of: Good mornings (45#/33#) K.2.E. Overhead Squat (135#/95#) New open gym hours – Tuesdays & Thursdays 7 P.M. and Saturdays @…
Warm up: 3 RDs 10 BB Snatch Grip Deadlift 10 BB Power Snatch 5 OHS 5 Hang Sq. Snatch E2MOM for 20 min (10 sets) Snatch pull + 2 hang power snatch + OHS + hang sq. snatch build to heavy complex 4 RFT: 5 bar M/U (15 pull up) 10 bar facing burpee 15…
“McGhee” 30 min AMRAP 5 Deadlifts 275/185 13 Push Up 9 Box Jumps 24/20
Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45