Thursday 3-9-17

Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project

Please bring in your own sweat towels.   Bench Press 3×10 Chest Flys 3×12 *Light DB’s* 15 min AMRAP 60 D/U 3:1 30/25 Cal Row (20/15 AAB Cal) 5 Power Snatch 95/65 5 Hang Sq. Snatch 95/65 5 Sq. Snatch 95/65

No 5AM class tomorrow.   12 min to build to a heavy complex Snatch Grip Deadlift + Snatch High Pull + Snatch 3 RFT: 3 Snatch Complexes ( Power + H. Sq.+Sq.) 135/95 15 C2B Pull Up ( 25 Banded, 30 Ring Row) *14 min Cap* If you are planning to do the Crossfit Open,…

Warm up: 3RDs at easy pace 10 Goblet Squats 100m Run 5 Push Up 6 Min EMOM Front Squat Min 1 – 5 Reps @ 75% Min 2 – 1 Rep @ 80% Min 3 – 5 Reps @ 75% Min 4 – 1 Rep @ 85% Min 5 – 5 Reps @ 75% Min…

Warm up 15 DB Push Press 15 Goblet Squats 15 Banded Pull Aparts 15Clean High Pull 15 Ring Rows 6 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3 – 2 Push Jerk 25 min for: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean +…

Strength: Power Clean and Jerk Work up to a heavy triple.   For time: 500m row Immediately into… 9-15-21 reps of: Squat Clean 135/95 Chest-to-bar Pull-up Wall Balls 20/14