Thursday, 6-5-14
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5
6 min A.M.R.A.P.
4 Squat Cleans 185/125
8 C2B Pull-ups
Rest 4 mins.
6 min A.M.R.A.P.
5 Snatches 135/95
10 Burpees
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5
6 min A.M.R.A.P.
4 Squat Cleans 185/125
8 C2B Pull-ups
Rest 4 mins.
6 min A.M.R.A.P.
5 Snatches 135/95
10 Burpees
Weighted Pull-ups 3 x 3 W.O.D. “Paul” Five rounds for time of: * 50 Double unders * 35 Knees to elbows * 20 m Overhead walk, 185 / 135 lbs
Strength -Snatch Balance 3-3-3-3-3 W.O.D. 21-15-9 Front Squat 135/95 Push Jerk 135/95 Pull-ups A very cool video by Paul Schneider. “This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It’s a race against the clock that we all must face, and a reminder to breathe, because you can.”
Strength: EMOM X5 Power Cleans 3 @ 70% 3 @ 75% 3 @ 78% 3RM attempt x 2 sets EMOM x 5 Push Presses 3 @70% 3 @75% 3 @ 78% 3 RM attempt X 2 Start the clock and run 200m (short run)…….. 2:00 to get this done at 2mins run…
Check out the move between 28-32 seconds!!!!! AWESOME!!!! Strength/Skill – Hang Power Cleans 3-3-3-3-3 20 Min A.M.R.A.P. 1 Rope Ascent 7 Deficit Push-ups / Ring Push-ups 3 Hang Power Cleans 155/105 Last day to donate/register for 31 Heroes Project As of yesterday we were in 34th place out of all registered CrossFits in donations. Nice…
“McGhee” 30 min AMRAP 5 Deadlifts 275/185 13 Push Up 9 Box Jumps 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first…
Skill – of course….one arm dumbell snatches!! Four rounds for time of: 20 pound Medicine ball cleans, 20 reps 100 ft Walking lunge 45 pound One arm dumbbell snatch, right arm, 10 reps 45 pound One arm dumbbell snatch, left arm, 10 rep A GREAT AND TRUE CROSSFIT SUCCESS STORY!!! True Story – by…