Happy Birthday coach Marcus!!!
Thanks again to all who donated to 31 Heroes. We raised $842.00!!
Bent Over Row
4×8 @ 40-50% 1 RM Clean
(Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button)
For time:
10-20-30-40-50 DB Snatch 50/35
15 Bupree BJO 24″/20″ after each set.
Strength: 12 min EMOM Min 1: 1 strict Press Min 2: 3 Push Presses @ 90% of your strict Press 21-15-9 PUSH PRESS 115#/75# BURPEE BOX JUMPS 24″/20″
Strength/Skill – 1 Snatch High Pull + 1 Hang Power Snatch x 7 7 min A.M.R.A.P. 10 KB Swings 53/35 10 Medi Ball Cleans Randy For time: Power Snatch 75/55
RONEY 4 R.F.T. Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Bench press, 11 reps Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home…
STRENGTH: 4X5 SQUAT CLEANS @ 50% 8 ROUNDS 30 SECONDS MAX BOX JUMPS 24″/20″ – 30 SECONDS REST 30 SECONDS MAX KETTLE BELL SWINGS 24kg/16kg – 30 SECONDS REST 30 DOUBLE UNDERS – 30 SECONDS REST
Every 1:30 for 9 min 3 Front Squats @ 85+% of 1 RM (Warm up to 85% before time starts) For time: 150 D/U 3:1 30 Thruster 115/85 30 Pull Up 2:1(banded or RR) 30 HSPU 2:1 20 Thruster 135/95 20 C2B (25 P/U, 30 Banded, 40 RR) 20 HSPU 2:1 10 Thruster 155/105 10…
A nice full day!!! Alot of healthy bodies!!! Strength/Skill – Snatch High Pulls 5-5-5-4-4-3-3 42/21 30/15 18/9 Reps for time KB Swing 53/35 K2E…. Then immediately perform 25 OH Squats!!! 95/65 CrossFit Kryptonite