Every 90 sec x 10 sets
Power Clean & Push Jerk
3-3-3-2-2-2-1-1-1-1
Sets 1-3: 45-65%
Sets 4-6: 70-85%
Sets 7-10: 87.5%+
15 min
1 Push Up
2 Plank Shoulder Taps
1 Wall Climb- tight form
2 Handstand Shoulder Taps
2 Push Ups
4 Plank Shoulder Taps
1 Wall Climb
4 Handstand Shoulder Taps….
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM.
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. 20min EMOM EVEN: 2 Hang Power Snatches + 2 High Hang Snatches ODD: 10 box jumps 30/24 10 min AMRAP 8 C2B Pull Ups 8 Burpees to Target
We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us. Strength/Skill – O.H. Squat 1 RM 5 R.F.T. 5 C2B Pull-ups 5 Walk out walk in Push-ups 10 Deadlifts 135/95 10 Front Squats 135/95 (No Rack)
Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed
5 RFT: 15 DB Thruster 40/25 10 BMU 15 DB Deadlifts 40/25 10 DB Push Press 40/25 *20 min Cap* 6 min EMOM 4 Strict Press *Increase in weight*
W.O.D – For Time: Run 400m Tabata Squats Run 400m Alternating Tabata Push-ups/KB Swing 1.5/1.0