NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY
Skill/Strength – Handstand Walk 10mx3/ Handstand Hold 5 min total
5 RFT –
25 – Double Unders
200m-Run
25 – Box Jumps
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 3 TnG Hang Power Snatches x 5 For time: 100 Sit-ups 50 Pull-ups 25 Thrusters, 135/95
Tempo Deadlifts 6×4 Tempo = Stand with weight, two second hold at top, descend for 5 seconds, zero count at floor. 12 min to complete For time: 60 DB Hang Clean & Jerk 70/50 50 T2B 40 Thrusters 115/85 30 Burpee Box Jump Overs 24/20 20 Sq. Clean Thruster 165/110 *
EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35
HAPPY BIRTHDAY MARIANA!!!!! ***SUNDAY*** Have fun 😉 Filthy Fifty 50 Box Jumps (24/20 inches) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12 kg or 35/26 pounds) 50 Walking Lunges (bodyweight) 50 Knees-to-Elbows 50 Push Press (45/35 pounds) 50 Back Extensions 50 Wall Ball Shots (20/14 pounds) 50 Burpees 50 Double-Unders
CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift
Strength/Skill – Hang Power Clean 5 rep TnG For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups (2:1) Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Modify Handstand walk with wall walks against…