Friday, 6-7-19
E3MOM for 12 min
8 Back Squats
all sets between 40-50% of 1 RM
3 RFT
25 Thrusters 45/35
20 T2B
15/12 AAB Cal
10 Chin Ups
*14 min Cap*
E3MOM for 12 min
8 Back Squats
all sets between 40-50% of 1 RM
3 RFT
25 Thrusters 45/35
20 T2B
15/12 AAB Cal
10 Chin Ups
*14 min Cap*
Strength: Single Leg RDL 5×8 (each leg) Snatch Grip Push Press 5×4 increase weight each set 5 RFT: 6 OHS 135/95 8 KBS 70/53 10 HSPU 12 Goblet Squat 70/53 *15 min Cap*
Strength: Bench Press 5X5 Partner WOD 6RFT Row 15/12 cal Max KBS 53/35 While partner 1 rows, partner 2 does KBS. Switch. Each person does 6 rds.
Strength: E2MOM for 12Min 8 Power Snatch 95/65 (75/55) With a partner complete “Marston” 20 Min AMRAP 1 Partner Deadlift 405/285 10 T2B 15 Bar Facing Burpee Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned…
Strength: Power Snatch + Hang Sq. Snatch 2 PS+1 HSS x 6 15 Min to build to a heavy complex 5RFT- 500m Row 400m Run 30 D/U *25 min Cap* “
NO 5AM CLASS TODAY!!!! Strength: Bench Press 5X5 @ 75-85% 4 RFT- 20 Weighted sit ups 45/30 15 Weighted Good Mornings 75/45 10 HSPU 5 M/U’s 200m Run
2012 Reebok CrossFit Games Chipper For time: 10 Overhead squat 155/105 10 Box jump overs 24/20 10 Thruster 135/95 10 Power clean 205/125 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 10 Power clean 205/125 10 Thruster 135/95 10 Box jump overs 24/20 10 Overhead squat 155/105