Thursday, 4-25-19

Warm up: 2 rds at easy pace 10 lat steps to left 10 lat steps to right 10 BB back squats 7 supinated ring rows E2MOM for 12 min 3 Box Squats *work on exploding up from the box, not so much as the weight today* For Time: 1 Round of Kelly 2 Rounds of…

We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us. Strength/Skill – O.H. Squat 1 RM 5 R.F.T. 5 C2B Pull-ups 5 Walk out walk in Push-ups 10 Deadlifts 135/95 10 Front Squats 135/95 (No Rack)

Morning classes are cancelled. Will let you know about afternoon classes as day progresses. Please pass the word. Today is the last day to place your kryptonite order. https: //shop.fancloth.com/11941/344470  

Skill – Sumo Deadlift – 1-1-1-1-1…HEAVY SINGLE NO ONE REP MAXES, IT IS NEW FOR US Advantages in using the Sumo over the conventional style of deadlift. 1. Greater range of knee extension at the bottom of the lift. 2. A more upright posture. 3. The distance the weight must be moved is greatly reduced….

Strength/Skill – Tall Snatch 3-3-3-3 WOD AMRAP 6: 5 Clean & Jerk (75% Body Weight) 5 KB Pushups 5 Front Squat (75% Body Weight) *Rest 30 Seconds KB PUSH-UP, Just watch the first 55 secs MAX EFFORT 2 Minutes: Power Snatch (60-65% Body Weight) *Rest 30 Seconds AMRAP 6: 2 Turkish Get-Up (1.5/1) 4 Floor…

Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strength: Every 90 sec until failure add 20 lbs 1 Front Squat + 2 Split Jerks starting @ 50% of Jerk. Three rounds…