We will be watching the Open announcement Thursday at 8PM.
During the 5 week Open, we will also be offering a 7 PM ROMWOD class. Anyone can participate.
Bring a yoga mat.
5 min AMRAP
D/U’s
Thanks CrossFit Nutley for this one!!
30 MINUTES ON THE MINUTE ALTERNATING BETWEEN:
10 STRICT PRESS OR PUSH PRESS 95#/65#
12 SUMO DEAD LIFT HIGH PULL 95#/65#
14 BURPEES
Scale: weigtht +/ reps
Warm up 3Rds 15 Reverse Hypers 10 BB Good Morings 10 BB Deadlifts 10 Squats 15 min to complete 7×5 Deadlift not a max set of 5 5 RFT 20 Deadlift 115/85 15 OHS 115/85 10 Thruster 115/85 *18 min Cap*
15 min EMOM Min 1 – 10 Deadlifts 225/155 Min 2 – 12/10 AAB Cal Min 3 – 10 Seated DB Strict Press 12 min AMRAP: 10 Thruster 115/85 30 D/U 3:1
Frank wins the CrossFit Total with 940 lbs.!!!! Strength/Skill – Weighted Pull-ups 5-5-3-3-2 15 min AMRAP 5 – Power Cleans 135/95 10 – Pistols 15 – Double Unders
9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM For time – 15-10-5: T2B Wallballs 20/14 Hang Power Clean 135/95 right into… 100′ Double Front rack kb lunge 53/35 right into… 5-10-15: T2B Wallballs 20/14 Hang Power Clean 135/95 *25 min Cap*
NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – Squat Cleans 155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and…
Strength/Skill – Hang Power Snatch 3 R.F.T. 10 – Hang Power Snatches 135/95 15 – Chest to Deck Clapping Push-ups (Scaling will be provided) 20m – Bear walk