30 MINUTE ASCENDING LADDER
1 SQUAT CLEAN AND JERKS– 1 PULL UP – 200 M RUN
2 SQUAT CLEAN AND JERKS– 2 PULL UPS – 200 M RUN
3 SQUAT CLEAN AND JERKS – 3 PULL UPS – 200 M RUN
CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME
155/115
Strength: Every 90 seconds for 8 sets (12 min) 2 Sq. Cleans & 3 Front Squats start at 60@ 1 RM clean and build. 10-1 Pull Up Box Jump Over 24/20 t2b
5 min Max Meter Row 20 min Skill Work 18 min Ascending Ladder by 2’s 2 DB Floor Press 50/35 2 DB Walking Lunge 50/35 2 DB Power Clean 50/35 4 DB Floor Press 4 DB Walking Lunge 4 DB Power Clean 6 6…
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: 3 Strict Press + 2 Push Press Complex 5 sets- start @ 60% or Strict Press and build Deadlift 6×3 – 5 second up, 5 second…
Relay for Life is this Saturday, starts at noon. Please join us. 8 RFT- Run 200m 5 Front Squats 135/95 30 Double Unders Clean Pull 90% (of clean) x 3 x 2 95% x 3 x 2
Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets 4RFT: 5 – Muscle Ups 10 – Single Arm DB OHS 45/30 15 – GHD Sit Up 200m Run
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: Bring Sally Up!!!! 200 meter run 25 push press 25 pull ups 200m run 20 push press 20 pull ups 200m run 15 push press 15 pull ups 200m run 10…