Friday,1-2-15

Strength/Skill – Deads 4 x 3 CrossFit Open Open WOD 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years…

Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.

In a 3 person team complete   6 RFT- 10 single arm DB OHS 50/35 (5 each arm) 20 HSPU 2:1 30 DB Deadlifts 50/35 40/30 Cal Row *1 person works at a time* **2 KB’s 53/35 must be held during the wod while one person works. 1 person may hold both KB’s if wanted**

Strength: Every 1:30 for 12min (8 sets) 1 Sq. Clean + 1 Hang Sq. Clean + 1 Split Jerk start @ 55-60% of lowest movement 1RM and build     For time: 9-15-21 OHS 95/65 *Between each set do 100 D/U (200 Singles). Start and finish with D/U*

Fran 21-15-9 Thrusters 95/65 Pull Ups Pause Front Squats 8 x 3 Increasing weight….no Bounce

Strength/Skill – Zercher Squats 6 x 2 ( It is new, go light work on mechanical efficiency) At 1:05 explanation on how to hold bar Three rounds of: Tire Flips Man makers 25/15 Straight Jump to a Candlestick – see video. It is the first one. D/U’s if you can’t do them, this is your…