Strength:
3 X 5 Back Squat all @ 80% or more.
Every 90 sec:
1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure.
As many rounds as possible in 15 minutes:
10 Hang power cleans (135#/95#)
20 Toes-to-bar
400m run
Hero WOD Friday. Still time to bring something in!!! Strength Back Squat- 15 Min to Establish 2 RM WOD- 3 Min Marx Effort: T2B rest 2 min then For time: 28 SDHP 75/45 21 Thruster 95/65 15 Power Snatch 115/85 9 Clean and Jerk 135/95
BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES…..CLEAN ONES Strength/Skill – Power Snatch In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’…
Gray sweat shirts are in, as well as men’s T’s. Sale on Black women’s T’s and Sweatshirts. 0-8min 800m run 8 Clean and jerks 95/65 Max HR Push Ups 10-17min 600m run 6 C&J 115/95 Max walking lunges 19-25min 400m run 4 C&J 135/105 max man makers 35/25
There will be rope climbs Saturday. Wear shin protection if you plan on climbing. Don’t worry we will scale. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: Hamstring Stretch Quad Stretch Row technique Overview E3MOM for…
Click here for Snatch Efficiency tips!!! Skill – Snatch CrossFit Games Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep…
Strength/Skill – Hang Squat Snatch – We will have special guest in on Tuesday. That’s why we are snatching Click here 1 – Competitiors WOD (Some have completed it) For Time: 10 Atlas stones, ground to shoulder 200m walk/run with stone 10 Atlas stones, ground to shoulder 200m walk run farmers carry or 2 –…