Thursday, 7-11-19

CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift

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…

6 X 200 m run 30 sec rest in between.   5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press <iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/0WOP9J7QPwI” frameborder=”0″ allowfullscreen></iframe>   Complete all 5 movements for 1 repetition of the complex. Complete the…

30 MINUTE ASCENDING LADDER 1 SQUAT CLEAN AND JERKS– 1 PULL UP – 200 M RUN 2 SQUAT CLEAN AND JERKS– 2 PULL UPS – 200 M RUN 3 SQUAT CLEAN AND JERKS – 3 PULL UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME 155/115

  Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you…

Warm up: 2RDs at easy pace 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip High Pulls 10 BB behind neck snatch grip push press 10 Reverse Hypers 12 min EMOM 1 Snatch Grip Deadlift + 1 Above Knee Hang Power Snatch + 1 Below Knee Hang Power Snatch *start @40% 1RM Power Snatch and…