Saturday, 6-16-18
Warm up:
3rds at east pace
10 Light DB power clean
10 Light DB push Press
5 Pull Up
5 Dip
100m Run
For time:
30-20-10
Power Clean 135/95
15-10-5
Ring MU (20 Pull Up + 20 Dip each rd)
*600m Run after each rd*
25 min cap
Warm up:
3rds at east pace
10 Light DB power clean
10 Light DB push Press
5 Pull Up
5 Dip
100m Run
For time:
30-20-10
Power Clean 135/95
15-10-5
Ring MU (20 Pull Up + 20 Dip each rd)
*600m Run after each rd*
25 min cap
6,7 and 8 AM classes only. Closed tomorrow 12-25! “12 Days of Christmas WOD” 1 Min plank hold 2 Ring Dips 3 Push ups 4 Pull Ups 5 Burpee broad jumps 6 Squat Jumps 7 Box Jump overs 8 Kettlebell Swings 9 Toes to Bar 10 Walking Lunges (each leg) 11 Situps 12 Pistols (each…
Midline Stabilization is important in all CrossFit movements and everyday…… If you wobble or shake coming in or out of any type of squat or an overhead lift this information is for you. The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line…
10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs
Snatches Every 90 sec X 8 1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch 30/24 AAB 30 C2B Pull Ups 30 Burpee BJO 24/20 30 C2B Pull Ups 30/24 AAB
Strength: Deadlifts 10 @ 55% 10 @ 65% 8 @ 75% 4 @ 85% 2 @ 95% For time: 150 Step-ups on a 20″/18″box Men use 25 pound dumbbells Women use 15 pound dumbbells Be sure to alternate legs on the up & down No hook grip on the dumbbells Try to use the muscle…
Strength/Skill – Clean and Jerk Complex – High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set 15 min AMRAP 100m Sprint 5 TnG Power Cleans 10 Ab Mat Sit-Ups