Monday, 10-14-19
Back Squat
Build to a 3 rep max in 15 minutes
1,2,3,4,5,6,7,8,9,10 reps for time:
DB Thrusters 53/35
Burpees to plate
Back Squat
Build to a 3 rep max in 15 minutes
1,2,3,4,5,6,7,8,9,10 reps for time:
DB Thrusters 53/35
Burpees to plate
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total
Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press
Strength/Skill – Snatch Balance 12 min A.M.R.A.P. One Snatch Two O.H. Squats 95/65
100 double unders 90 air squats 80 pushups 70 KBS 60 KB SDHP 50 box jumps 40 T2B 30 cleans 20 10 snatches 40 min CAP
Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
Christmas party is Dec.15th. $20.00 pp 12 min EMOM: Even: 6 Back Squats Odd: 3 Front Squats Barbell Loaded at 61% of 1RM FRONT SQUAT For Both Lifts For Time: 60/42 Calorie Row 50 Box Jump Overs 24/20 40 Toes to Bar 30 Power Snatches 135/95 *22 min Cap*