Monday, 3-17-19
6 sets of:
2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee)
Every 4:00 for 24:00 complete:
75 D/U 2:1
12 Deadlifts 135/95
9 Hang Power Clean 135/95
6 Push Jerk 135/95
6 sets of:
2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee)
Every 4:00 for 24:00 complete:
75 D/U 2:1
12 Deadlifts 135/95
9 Hang Power Clean 135/95
6 Push Jerk 135/95
Strength/Skill – Front Squat 5-3-1, 5-3-1 Three rounds for time of: 135 pound Hang power clean, 15 reps 15 Burpees
Christmas Eve hours 8 and 9am only. Closed Christmas Day. No 5 am classes next week. 12 min EMOM Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 79% of 1RM Front Squat For Both Lifts 5 RFT 500m Row 15 OHS 95/65 5 Wall Climbs *24 min Cap*
Strength -Snatch Balance 3-3-3-3-3 W.O.D. 21-15-9 Front Squat 135/95 Push Jerk 135/95 Pull-ups A very cool video by Paul Schneider. “This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It’s a race against the clock that we all must face, and a reminder to breathe, because you can.”
Christmas party December 17. Sign up at front desk. STRENGTH: POWER CLEANS 7X1 @ 80-85% 20 MINUTE AMRAP 20 KETTLE BELL SWINGS 53/35 15 REVERSE LUNGES 53/35 10 RING DIPS 200 M ROW
Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75