Monday, 10-21-19
Deadlifts
6 sets
Sets 1-3: 5 reps @ 40,50,60%o of 1RM
Set 4-6: Working sets: 3 reps @ 70,80, 85% 0f 1RM
50 Wall Balls 20/14
20 Power Cleans 135/95
50 Wall Balls
EMOM 3 Burpees
Deadlifts
6 sets
Sets 1-3: 5 reps @ 40,50,60%o of 1RM
Set 4-6: Working sets: 3 reps @ 70,80, 85% 0f 1RM
50 Wall Balls 20/14
20 Power Cleans 135/95
50 Wall Balls
EMOM 3 Burpees
18-15-12-9 Wall Ball SDHP (35#/53#) Box Jumps Push Press (65#/95#) Toes-2-Bar
no 5AM classes this week! strength: Deadlift 5X5 @ 72.5% of 1RM Keep rest to a minimum. Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift. Focus on perfect pulling mechanics, pushing through the floor with your heels and speed. On the…
Strength: Deadlifts 5X3 starting at 65% working up in weight 21-18-15-12-9-6-3 reps for time of: Toes-to-bar Hang Power Snatches 95/65 Wall Balls 20/14
CLOSED TODAY. MERRY CHRISTMAS
Come watch the last Open Wod tonight. We start at 5:30. 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes
Strength/Skill – Find your 1 rep max squat clean 5-5-3-3-1-1-1x 10 min AMRAP 8 – Squat Cleans 155/105 or 70% of 1 R.M. 4 -Muscle ups Muscle-up Substitutions from crossfitoneworld on Vimeo.