Katie Burp-eeeeeeing!!!
Finishing up yesterday’s 400 rep. partner WOD. We missed some of you. Maybe we will do it again!!!
Strength/Skill – Snatch
3 R.F.T.
5 Clusters 95/65 – One Power Clean, Two Overheads (P.P. or P.J.), Two Front Squats.
10 Wall Climbs
100m Run w/ Plate 45/25
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Warm up 3 RDs 10 DB Push Press 7 Burpee 5 Pull Up 20 Min to complete 5-5-5-5 Strict Press 3-3-3-3 Push Press 2-2-2-2 Split Jerk Open Workout 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/80 10 Ring M/U (10 Pull Up & 10 Dips)
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM.
9AM CLASS TODAY! Need a head count for the BBQ!!! 3RFT 25 T2B 10 Bar M/U’s 25 Burpees Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
Strength: Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3 7 RFT 5 Pull Ups 7 Thrusters 95/65 9 Burpees
“Annie” 10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.