Saturday, 8-27-16
10 Deadlifts 285/205
30 KBS 70/53
40 Alt DB Snatches 70/45
50 Cal Row
150 D/U’s
50 Cal Row
40 Alt DB Snatches 70/45
30 KBS 70/53
10 Deadlifts 285/205
10 Deadlifts 285/205
30 KBS 70/53
40 Alt DB Snatches 70/45
50 Cal Row
150 D/U’s
50 Cal Row
40 Alt DB Snatches 70/45
30 KBS 70/53
10 Deadlifts 285/205
“CrossFit Total” Take 10 minutes each with the following lifts to find your one-rep max: Back squat Shoulder press Deadlift (combine all 3 for total score) “I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity,…
30 min to complete 3×10 Flat Bench Press 3×20 Tricep Banded Pull Down 3×10 Weighted Push Up 3×15 French Press 3×10 DB Flys 6 min AMRAP 30 Russian Swings 70/53 30 K2E 30 Walking Lunge w/ 1 KB 70/53
Snatch Technique Add weight if form looks good With a Partner Row 5000m While 1 partner rows, the other completes: 10 DB Thrusters 35/25 50′ Bear Crawl 10 DB Snatches Continue alternating until 5000m are completed
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Split Jerk 2 Rope Climbs 2 HSPU (Strict, full range of motion HSPU (sub ONLY push-ups for 12 reps) 2 Push Press or Jerk 135#/95# 2 Rope Climbs 4 HSPU 4 Push Press or Jerk 2 Rope Climbs 6 HSPU 6 Push…
Strength: Snatches (squat) 3@60% 3@65% 2@70% 2@75% 2@80% *not TnG, reset every rep* 16 Min AMRAP 3 Rope Climb 5 Thrusters 135/95 7 Power Cleans 135/95 15 Cal Row
Strength: Power Snatch + Hang Sq. Snatch 2 PS+1 HSS x 6 15 Min to build to a heavy complex 5RFT- 500m Row 400m Run 30 D/U *25 min Cap* “