Saturday, 6-22-13

Workout of the Day Strength/Skill Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat Rest as needed “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a…

CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! Strength/Skill – O.H. Shoulder Position – Internal vs. external rotation…Check video!!…

Strength/Skill – Double Unders 10-9-8-7-6-5-4-3-2-1 Turkish Get-Ups 1 Rope Ascent (Scalability will be provided by Coach Mariana) BRING YOUR TUBE SOCKS

Christmas Party tonight @ 7PM. No classes Sunday! 5 Sets for max reps: 1 Min – Push Ups 1 Min – Weighted Sit Ups 25/15 1 Min – Air Squats 1 Min – KBS 53/35 1 Min – Overhead plate reverse lunges 25/15 2 Min – REST

Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)

2 RDs 10 Banded Squats :30 Squat Hold 10 KBS 5 Ring Row Back Sq. 3×10 @ 75% 100 Sit Up 90 Hollow Rocks 80 KBS 53/35 70 V-Up 60 Plank KB Touches 50 Med ball Twists 20/15 *25 min Cap*