Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20/14 pound ball
15 Kettlebell swings, 1.5/1.0 pood
Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
For time: 1-10 Sq. Clean 185/125 10-1 Burpee Pull Up 100m run after each round!!
Strength: Every :20 for 6 min 3 Strict Press start @ 50% 1RM (if you can increase, do it) 16 min AMRAP 50 Cal Row 40 Overhead Walking Lunge 45/35 30 Power Clean 135/95 20 Ring M/U (20 c2b pull up + 20 Dips) 10 Thruster 135/95
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….
Strength/Skill – Hang Power Snatch 3 R.F.T. 10 – Hang Power Snatches 135/95 15 – Chest to Deck Clapping Push-ups (Scaling will be provided) 20m – Bear walk
Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35
THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHTÂ AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT. STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5 3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN RESTÂ BETWEEN ROUNDS