Monday, 1-13-20
Deadlifts
6×3 %75%
55/40 AAB
55 Deadlifts 50% of 1RM
55 Pullups
55 Wall Balls 20/14
55 DB Snatches
Deadlifts
6×3 %75%
55/40 AAB
55 Deadlifts 50% of 1RM
55 Pullups
55 Wall Balls 20/14
55 DB Snatches
Deadlift 8 sets of 2 build to 85% of 1 RM 20 min AMRAP 25 Pull ups 25 Push Up 50 Heel Touches 5 Wall Climbs
Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
58 looks a bit different in the CrossFit Games Masters competition Strength/Skill – Hang Squat Clean 15 min. A.M.R.A.P. 5 – Hang Squat Cleans 135/95 10- Walkout / Walk-in push-ups 20 – Double Unders
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. 30 sec on 30 sec off for 12 min Wall Balls Push Ups…
2,2,2,1,1 Back Squats @ 100% of your 3 rep max( which is in your folder) – rest 2 minutes. Notes: Percentage is based off of 3RM. -then- Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead Notes: The goal is to finish the effort having completed each…
Saturday 8 and 9 AM only. Strength/Skill: Push/Split Jerk 3 @ 70% 3 @ 80% 2 @ 90% Every 2 min for 10 min 2 @ 80% of 1RM. 4 RFT 400m run 12 HSPU 16 Ring Dips 20 KB Swings 53/35