Monday, 9-26-16
Strength:
Front Squat 5X5 @ 80%
3RFT
500m Row
15 Wall Balls 20/14
12 Hang Power Clean 155/105
9 S2O 155/105
Strength:
Front Squat 5X5 @ 80%
3RFT
500m Row
15 Wall Balls 20/14
12 Hang Power Clean 155/105
9 S2O 155/105
Squat Snatches 10 min EMOM 2 @ 65% 21-18-15-12-9 reps for time: Overhead Squats 95/65 Burpees over bar
DON’T FORGET TO VOTE TODAY!!! Strength 3 sec Pause Back Squats 8 min EMOM 3 @60%-70% 12 Min AMRAP 6 Pull Ups 9 T2B 12 Front Squats 95/65
Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo. For Time – 100 Sit-ups Rest 2 mins 100 Double Unders Rest 2 mins Wall Balls 45 /25 Rest 2 mins 100 Push Presses 45/25
3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!
Strength/Skill – 2 Snatch grip Push Presses + 1 O.H. Squat x 5 For time: 2-4-6-8-10 Snatch 135/95 lbs 200 m Run between sets
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 12 min Alt EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) 18 min AMRAP 10 Ring Dips 20 DB Snatch 50/35 30 Walking Lunges (no weight)…