Friday 8-7-15
Single Leg RDL 2×10 each leg
3 RFT:
10 Muscle ups
5 Squat Cleans, 225/165
(supposed to be heavy singles so scale accordingly)
rest 4 min
3 RFT:
500m Row
10 Deadlifts, 315/225
10 Box Jump overs, 24″/20″
12min cap for each WOD.
Single Leg RDL 2×10 each leg
3 RFT:
10 Muscle ups
5 Squat Cleans, 225/165
(supposed to be heavy singles so scale accordingly)
rest 4 min
3 RFT:
500m Row
10 Deadlifts, 315/225
10 Box Jump overs, 24″/20″
12min cap for each WOD.
Back Squat 3×10 @ 70% 7 Min Amrap: 15 Wall Ball 20/14 10 Squat clean 75/45 Rest 3 Min 7 Min Amrap: 15 Cal Row 10 Burpee on plate
Roads are slick…..6 & 7 AM classes cancelled. 6PM class cancelled. 10 min AMRAP 10 OHS 115/75 20 Box Jumps 24/20 Strength: Find your 1RM Back Squat
CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift
6 and 7 AM classes this morning. Regular Wednesday morning classes, no PM classes. Closed New Year’s day. Friday 9AM, 4 and 5PM classes. Strength: 16min EMOM Even: 4 Deadlifts @ 70% ODD: 8 Wall Balls 20/14 For time: 10-20-30 Row for calories Weighted box step-ups 53/35 Kettlebell swings 53/35
Strength/Skill – Bench Press 1 RM 7 RFT 20 Kettlebell Swings – 35/55 100 Meter Run 30 Double-Unders 100 Meter Run 20 Overhead Lunges – 63/95 100 Meter Run
10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec. -then- For time: 15 Burpee Over-the-Box Jumps 20″ 15 Power Cleans 135/95# 15 Burpee Over-the-Box Jumps 20″ 30 Front Squats 135/95# 15 Burpee Over-the-Box Jumps 20″ 15 Push Jerks 135/95# 15 Burpee Over-the-Box Jumps 20″ Compliments of Outlaw