FRIDAY, 6-9-17
STRENGTH: C&J
5-5-4-4-3-3-2-1
8RFT
3 POWER CLEANS 185#/125#
6 WALL BALLS 20/14
9 BOX JUMPS 24″/20″
STRENGTH: C&J
5-5-4-4-3-3-2-1
8RFT
3 POWER CLEANS 185#/125#
6 WALL BALLS 20/14
9 BOX JUMPS 24″/20″
NO 8AM CLASS THIS SATURDAY!!! Strength: 10 Min EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk Start @65% and climb 20 Min AMRAP: (with a partner) 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Thunderstruck Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Thunderstruck Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Thunderstruck…
Strength: Back Squats 8×4 @ 55-80% 1RM Weighted Pull Ups 7×3 For time: 12 Power Clean and Jerks 165/125 then 2 rds of… 15 T2B 15 C2B then.. 12 Power Clean and Jerks 165/125
Check out the youngest CrossFitter!!!! Skill/Strength – Box Squats 5-5-4-3-2 21-15-9 Ring Push-ups Pull-ups Box Jump 30/24 CrossFit Kryptonite
Today Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes Strength/Skill – 5×2 High Hang Power Clean 5 RFT 10 OHS 135/95# 50 Lateral Jumps over the bar 10 C2B Pull-ups Rest 1:00 after each round.
Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)
Strength/Skill: Box Jump Practice Video on Box Jump Efficiency 18min AMRAP 9 Toes to bar 12 Push presses 115/85 15 Box jumps 24/20