Monday, 8-26-19

Strength/Skill – 3 RM Power Clean & Jerk For Time 100 Thrusters 95/65 Every time you drop the barbell – 4 Burpees + 4 Sit-Ups

Strength/Skill – Clean and Jerk Complex – High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set 15 min AMRAP 100m Sprint 5 TnG Power Cleans 10 Ab Mat Sit-Ups

No 5AM class Friday.   15 min EMOM Min 1- 15 Hanging knee raises Min 2- :45 Caterpillar Plank Min 3- 12 V-Ups For time: 5 Rope Climbs 3:1 ..then.. 21-15-9 HSPU 2:1 (Female RX = 15-12-9) OHS 155/105 …then.. 5 Rope Climbs *21 min Cap*

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

CrossFit Total   You have 15 min to find your 1RM on… Back Squat Shoulder Press Deadlift  

Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%