Monday, 12-14-15
Box squats
7×3 ascending weight
7 min amrap
12 DB snatch 45/30
9 alt. pistol
6 c2b
Rest 3 min
7 min amrap
6 DB snatch 45/30
9 alt. pistol
12 c2b
Similar Posts
Saturday, 4-2-16
Byadmin
For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters
Saturday, 3/19/11
Byadmin
W.O.D. 8 R.F.T. 10 – Hang Squat Snatch’s 95/65 75/45 10 – Pull-ups 10 – K2E or 4 R.F.T. 20 – Hang Squat Snatch’s 95/65 75/45 20 – Pull-ups 20 – K2E…. …..Choices Choices Choices!!!!
Friday, 2-7-14
Byadmin
Strength/Skill – 5 x 10 Banded Push-Ups Max Reps in Two Minutes Goblet Squats (KB or DB) Rest 30 seconds 4 Rounds for Time 20 Back Rack Step-Ups (10 per leg) 15 Ring Rows 10 KB/DB Snatches (5 per arm) Rest 30 seconds Max Reps in Two Minutes Goblet Squats (KB or DB) (Two Scores…
Tuesday 9-29-15
Byadmin
WOD : 9 min AMRAP- 20 Wall Ball 20/14 15 M/U (15 c2b + 15 dips) 10 cleans 225/165 40 D/U Strength : 3×10 Back Squats @70%
Thursday, 1-24-19
Byadmin
No 5AM class tomorrow. 12 min to build to a heavy complex Snatch Grip Deadlift + Snatch High Pull + Snatch 3 RFT: 3 Snatch Complexes ( Power + H. Sq.+Sq.) 135/95 15 C2B Pull Up ( 25 Banded, 30 Ring Row) *14 min Cap* If you are planning to do the Crossfit Open,…
Monday, 3-20-17
Byadmin
Strength: Deadlifts 5X5 All 5 sets should be at your 5RM Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team