Murph:
Spots for the 9:30 heat still open. Make sure to sign up for the BBQ!
Warm up:
2rd at an easy pace
200′ Lateral side step
:30 Wall Squat Hold
10 Air Squats
Calf Stretches
15 min to establish
Back Squat
1RM
For time-
3RDS
50′ HS Walk (100′ Bear Crawl)
5 Sq. Clean 185/125
2RDS
15 Power Snatch 75/55
10 Ring Dips
1RDS
30 Cal Row
30 C2B
*20 min Cap*
Strength/Skill – EMOM – 5 mins 10 (ADV) T2B 7 (INT) 4 (BEG) 7 RFT 7 C&J 115/85 7 Burpee Box Jumps 24/20 – -On the new freshly painted green and black CrossFit Krypto Boxes (stickers on their way)
Reminder:No Saturday classes. We will be at the fall Throwdown in Ct. Strength/Skill – Push Press 3RM 3 R.F.T. 5 – Shoulder Rolls 10 – Back Squats 225/185 15 – Knees to elbow 20 – D/U’s
We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. It’s a Surprise…… Strength : 5×5 deadlift @ 77.5% Wod: Ascending Ladder for 8 Min 2-4-6-8… KB Power clean and Jerk 53/35 C2B
Strength/Skill – Push/Split Jerk – 1 RM 7 rounds: 5 Power Cleans (70%) 30 DU 7 Strict C2B Pull ups
Deadlift 15-10-5-10-15 Goal is to be unbroken and TnG on each set. Weights should/could be around 70-75-80-80-75% Rest as needed between sets. For Time: 400m Run 25 Weighted sit ups 45/25 200m Run 25 Burpee Box Jump Over 24″/20″ 400m Run 25 Burpee Box Jump Over 200m Run 25 Weighted Sit Up 400m Run *Scale…
Strength/Skill – Masters Regional W.O.D. 1. – One Rep Max Clean Masters Regional W.O.D. 4 For time: 100 Pull-Ups 100 Wall-Balls, 20/14