Saturday, 7-22-17

Strength/Skill – Deadlift – 5-5-3-3-1 “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Walk out/Walk in Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number…

Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo. For Time – 100 Sit-ups Rest 2 mins 100 Double Unders Rest 2 mins Wall Balls 45 /25 Rest 2 mins 100 Push Presses 45/25

Strength/Skill – Find your 1 rep max squat clean 5-5-3-3-1-1-1x 10 min AMRAP 8 – Squat Cleans 155/105 or 70% of 1 R.M. 4 -Muscle ups Muscle-up Substitutions from crossfitoneworld on Vimeo.

No 5AM classes this week. 6,7 and 9 am today. 7 FRFT 30 D/U’s 5 Power Snatches 135/95 5 T2B 12 min CAP 4RFT 5 Bar M/U’s 10 Deadlifts 275/205 15 KBS 70/53 20 HR Push Ups rest 90 sec

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