Thursday, 11-2-17
For Time-
1000m Row
Back Squat-
6 @ 50%
6 @ 60%
6 @ 70%
4 @ 75%
4 @ 80%
4 @ 82.5%
For time:
30 Strict HSPU
*Scales are: 50 HSPU, 70 HSPU off a box*
For Time-
1000m Row
Back Squat-
6 @ 50%
6 @ 60%
6 @ 70%
4 @ 75%
4 @ 80%
4 @ 82.5%
For time:
30 Strict HSPU
*Scales are: 50 HSPU, 70 HSPU off a box*
Strength/Skill – Bent Over Row 3 R.F.T. Tire Flip Jumps Row (Concept 2) One arm KB Overhead Lunge 53/35 Rope Ascents Each exercise is one minute in length. Count reps at each station. At the end of one minute switch stations. One rest after each round. Total number of reps for all rounds is your…
Strength/Skill – 6 min EMOM – Even Min – 10 KB Swings Odd Min – 5 D.B. Thrusters (light) AMRAP 4 Minutes: 5 Deadlift (275/185) 10 Burpees Rest 3 minutes AMRAP 4 Minutes: 4 Squat Clean (135/95) 8 Ring dip Rest 3 minutes AMRAP 4 Minutes: 3 Power Snatch (135/95) 6 Handstand Push ups
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
Strength OHS 10×3 Work up to a heavy-ish 3 Wod Running Clock 0:00-10:00 6 T2B 12 HR Push Up 18 Burpee 10:00-17:00 Est. 1 RM Clean and Jerk.
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – Front Squat 5 x 3 3 R.F.T. 22 Kettlebell swings (2 pood) 22 Box jump 24/20 inch box Run 400 meters 22 Burpees 22 Wall ball shots (20/14 pound ball)
Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets