Saturday, 3-16-19

Strength/Skill – Snatch Grip Deadlift 2 x 5 – 80 x 2 85 x 2 90 x 1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean Lateral Bar Hops Pull ups Rx – 135/95 Advanced – 115/80 Beginner – 95/65

CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift

Strength/Skill – Mid Thigh Power Snatch 3 x 5 5 min A.M.R.A.P. 8 D.B Snatches 45/25 8 One arm D.B.Lunges 45/25 Rest 3 mins. 5 min A.M.R.A.P. 5 Thrusters 95/65 5 S.D.H.P 95/65 Rest 3 mins. 5 min A.M.R.A.P. 25 D/U’s 10 Burpess (Hopping on to a 25 lb. plate) Three Seperate scores (i.e.) 3/5/9

8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…

Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 2 Front Squats + 1 Push Press x 5 Complete as many rounds as possible in 20 minutes of: 95-lb. thrusters, 5 reps 95-lb. hang power cleans, 7 reps 95-lb. sumo deadlift high-pulls, 10…

11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work