Thursday, 12-27-12
Strength: Power Cleans
75x3x2 80x3x2 85x2x2
WOD: 12 Min AMRAP
3 Power Cleans (155/115)
9 Box Jumps (24/20)
15 Double Unders (2 to 1 Singles)
Strength: Power Cleans
75x3x2 80x3x2 85x2x2
WOD: 12 Min AMRAP
3 Power Cleans (155/115)
9 Box Jumps (24/20)
15 Double Unders (2 to 1 Singles)
Strength/Skill – Hang Squat Snatch 5 R.F.T. 5 Hang Squat Snatch 95/65 10 Burpee Box Jumps 24/20 15 Toes Through Rings CrossFit Kryptonite
Every 1:30 for 7 sets (10:30min) 1 Power snatch + 1 Sq. Snatch + 2 OHS Build to a heavy complex AMRAP 20: 75 Wallballs (20/14) 60 Box Jump Overs 24/20 45/30 Cal Row 30 T2B 15 Ring Muscle-Ups (30 Pull Up + 20 Dips, 45 Ring Row + 20 Dips)
9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…
Skill 20 min for Handstand work HSPU/HS walk/ HS holds WOD 15 min AMRAP 15 T2B 10 KBS 53/35 5 Wall Climbs
Strength/Skill – Close Grip Bench Press 5 x 3 5 R.F.T. 7 Deadlifts 275/185 30 Squats 7 Strict H.S.P.U.’s
“Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep Post time to comments. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August…