Strength:
6×3 Thruster (from a rack)
*all sets at @45% of 1rm Front Squat*
WOD:
21 Handstand Pushups, 21 Ring Dips, 21 Pushups
30/20 Calorie Row
15 Handstand Pushups, 15 Ring Dips, 15 Pushups
30/20 Calorie Row
9 Handstand Pushups, 9 Ring Dips, 9 Pushups
30/20 Calorie Row
Strength/Skill – Snatch High Pulls 5 x 3 TnG “Christine” Three rounds for time: Row 500m 12 Deadlifts, bodyweight 21 Box jumps, 20″
Strength/Skill – Back Squats 5 RFT 8 Back Squats 225/155 4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck) 200m – Run
NO 8 OR 9 AM CLASSES TODAY Strength/Skill – Hang Power Clean 5 RFT 4 Burpee Deadlifts 135/95 3 Burpee Power Cleans 2 Burpee Squat Cleans 1 Burpee Squat Clean & Jerk
50 D/U’s 30 Kettlebell Swings (70/53#) 30 Pull-ups 30 Calorie Row 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 50 D/U’s 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 30 Cal Row 30 Kettlebell Swings (70/53#) 30 Pull-ups 50 D/U’s
Katie B and Jimmy Z are competing Saturday at the Frosbite competition at the Long island City CrossFit. GOOD LUCK!!!!!!!!! Strength/Skill – Behind the Neck Jerk Bear Complex 7 Sets of the sequence: Power Clean Front squat Push Press Back Squat 5 Rounds Rest between rounds as needed Record weight for heaviest round
Strength- 5 sets of: 3 OHS between 60-90% of 1 RM WOD- 1-12 Deadlift 225/155 HSPU