Monday, 1-20-20
Snatches
Every 90 sec X 8
1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch
30/24 AAB
30 C2B Pull Ups
30 Burpee BJO 24/20
30 C2B Pull Ups
30/24 AAB
Snatches
Every 90 sec X 8
1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch
30/24 AAB
30 C2B Pull Ups
30 Burpee BJO 24/20
30 C2B Pull Ups
30/24 AAB
Strength/Skill – Pistols 3×10 20 min A.M.R.A.P. (Unweighted, yeah!!!!) 15 Box Jumps 24/20 30 D/U or 90 S/U (A good time to work on D/U’s, no excuses) 400m – run
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) Running Clock- 0:00 – 5:00 50 Burpee Pull Ups 8:00 – 14:00 50 Burpee Box Jump Overs 24″/20″ 17:00 – 24:00 50 Bar Facing Burpee 27:00 – 35:00 AMRAP Burpee Wall Ball 20/14
Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set) 3 Rounds: 8 Shoulder to OH 16 Pistols Then 3 Rounds: 8 Front Squats 16 Situps Then 3 Rounds: 4 Ground to OH 2 Rope Climbs Rx – 155/110 Advanced – 135/95 Beginner – 115/80
Holiday schedule: July 4th and 5th : 7,8,9 am only! E2MOM x 10 min (5 sets) 4 Tempo Front Squats Tempo= 3 sec descend, 3 sec at bottom, explode up, 2 sec at top (3302) 3 RFT : 400m Run 200m DB *Walk 50/35 *Walk= 50m right arm OH, 50m left arm OH, 50m both…
Warm up: 3 RD at easy pace 10 BB deadlift 10 Reverse Hypers 10 DB Push Press 0:00 – 7:00 10 Deadlift 135/95 10 Jumping Squats 10 HSPU 2:1 7:00 – 10:00 rest 10:00 – 17:00 12Pull Up 12 T2B 6 DB Power Clean 50/35 17:00 – 20:00 rest 20:00 – 27:00 12 DB Snatch…