Saturday, 2-2-19

Strength: Power Clean + Push Press + Split Jerk x 6 start @ 60% of Push Press and build to heavy single 27-21-15-9 Cluster 75/55 Bar Hop 200m Run After each rd.

10 min EMOM 1 Push Press and 1 Push Jerk work towards a heavy double 5 rounds for time: 5 Thrusters 135/95 10 Burpee Box Jump Overs 24/20 15 CTB Pull ups

The workout Annie,……..This is her, Annie Sakamoto. Ninth Place at this years Reebok CrossFit Games!! Strength/Skill – Push Press 3-3-3-3 “Squatting Annie on all fours” 50-40-30-20-10 Double Unders Air Squats Ab-mat Sit-ups 20m bear walk…….BACKWARDS!!!!

Every 1:30 for 6 sets (9 min) – 5 Power Clean and Jerk 155/105 * UNBROKEN* **If you cannot do the RX weight scale to a weight for unbroken sets everytime* Every 1:30 for 6 sets (9 min) – 3 Tempo Deadlifts tempo= X260 * Tempo pick the bar up at normal speed, 2 second…

Strength: Sq. Clean Thruster + Thruster Build to heavy complex *10 min to build* Dip Box Holds 5 sets of: 1:00 on 1:00 off For time- 70 Sit Up 60 Hollow Rocks 50 t2b 40 k2e 30 Wall Ball 20/14 20 Burpee 10 OHS 185/125 *18 min Cap*

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Bench Press 5-3-3-1 7 min A.M.R.A.P….