Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!!
Strength/Skill – 3-3-3-3-3 Hang Squat Clean
10,9,8,7,6,5,4,3,2,1
Push Jerk 135/95
100′ Walking Lunge 45/25
Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!
Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row
Warm up: 2RDs at easy pace 10 Light DB up right rows to press 30 D/U 5 Pull Ups 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 6 Min AMRAP 10 DB Snatch 50/35 10 Jumping Squats 30 D/U
“Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53) Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min
Strength/Skill – Pistols 3×10 A.M.R.A.P. 12 mins. 5 – Hang Power Snatch 95/65 10 – Push Press 95/65 15 – Front Squat 95/65
Strength: Deadlifts: 6X3 between 70 and 80% 8 Rounds for time of: 5 Burpees 10 Ring Rows, strict 15 Second, Ring L-sit / scale V-up 20 Box Jumps 24/20