12 min EMOM
Min 1,2,3 – 5 Strict Press
Min 4,5,6 – 3 Push Press
Min 7,8,9 – 2 Push Jerk
Min 10,11,12- 1 Split Jerk
0:00 – 5:00
AMRAP
15 Front Squats 95/65
15 Lateral Barbell Burpees
5:00 – 7:00
rest
7:00 – 12:00
AMRAP
12 Front Squats 135/95
12 Burpee Box Jumps 24/20
12:00 – 14:00
rest
14:00 – 19:00
AMRAP
9 Front Squats 185/135
9 Burpee Box Jump Overs 24/20
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…
Reminders: No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength/Skill: 7 X 5 Back squats 3 RFT 25 wall Balls 20/14 25 KBS 70/53
Strength – Shoulder Press 3-3-3-3 W.O.D. – 5 R.F.T. 8 O.H. Squats 135/95 12 Burpee pull-ups 16 K2E
OHS 7×3 @60% of 1RM 6min AMRAP Row 10 Cal 5 Burpee over ERG Rest 2 min 6min AMRAP 5 Thruster @115/75 10 Box Jump 24/20 rest 2 min 6 min AMRAP 5 Deadlifts 315/205 10 KBS 53/35
Partner WOD Saturday -“THE THREE HUNDRED” Strength/Skill -Daedlifts Tabata’s Deadlift Lifts 225/135 Push-ups Hang Power Cleans 95/65 There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift