Thursday, 4/28/11
Strength – You might not want a strength before you do this one!!!!!
W.O.D. 21-15-9
Hang Squat Clean 95/65
Turkish Get-Ups 35/25
Strength – You might not want a strength before you do this one!!!!!
W.O.D. 21-15-9
Hang Squat Clean 95/65
Turkish Get-Ups 35/25
W.O.D. 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use 75% of your max from the 15 minutes 5 H.S.P.U’ s
Strength/Skill – Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before…
Lets get Dirty!! Filthy 50: 50 Box jump(24/20) 50 Jumping pull-ups 50 Kettlebell swings (55/35) 50 Walking Lunge 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, (20/14) 50 Burpees 50 Double unders
For Time- 1000m Row Back Squat- 6 @ 50% 6 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% 4 @ 82.5% For time: 30 Strict HSPU *Scales are: 50 HSPU, 70 HSPU off a box*
Strength/Skill – Weighted Push-ups (Cindy) Pistols (Mary) “Cindy” 20 min. A.M.R.A.P. 5 Pull-ups 10 Push-ups 15 Squats or….Cindy’s evil twin sister…… “Mary” 20 min. A.M.R.A.P. 5 H.S.P.U.’s 10 Pistols 15 Pull-ups
Competition next Saturday at CrossFit Impervious​. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB. 3×3 Strict Press, climbing 3×3 Push Press, Start at top set SP For Time: 1 rd Bear Complex 135/95 50 Lunges 1 rd…