Saturday, 2-22-20
7 Sets for max reps:
(30 seconds on/ 30 seconds off)
Max Reps Ring Push Ups
Max Reps Hang Power Cleans & Jerks 95/65
AAB Max Cals
Max Reps Front Squats
Max Reps Medi-Ball Twists
7 Sets for max reps:
(30 seconds on/ 30 seconds off)
Max Reps Ring Push Ups
Max Reps Hang Power Cleans & Jerks 95/65
AAB Max Cals
Max Reps Front Squats
Max Reps Medi-Ball Twists
AMRAP 5 of Thrusters: 25 reps at 95/65 25 reps at 115/80 AMRAP at 135/95 3 min Rest AMRAP 5 of Hang Power Clean: 25 reps at 135/95 25 reps at 155/105 AMRAP at 185/135 3 min Rest AMRAP 5 of Dead Lift: 25 reps at 185/135 25 reps at 225/155 AMRAP at 275/185 *Scale…
“Annie” 50-40-30-20-10 D/U Sit Up Work up to 70% of 1RM Front Squat then.. E2MOM for 10 Min 1 Pause FS+ 2 FS *5sec pause at bottom*
Muscle up Skill Work for 20 min 15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps
9 min AMRAP 3-6-9-12…. Power Cleans 175/125 T2B REST 3 min 9 min AMRAP 3-6-9-12…. Power Snatch 125/85 Box Jumps 20/18 REST 4 min 9 min AMRAP 3-6-9-12…. Thrusters 75/55 Bar facing Burpees
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength; Back Squats 8×4 @ 50-75% 1RM 4 RFT: 500m Row 12 Power Snatch 115/85 6 Bar Muscle Ups