Warm up:
2RDs at easy pace
10 BB Deadlifts
10 KBS
10 Box Jumps
“The Don”
For time:
66 Deadlifts, 110/80
66 Box jump, 24/20
66 Kettlebell swings, 53/35
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/40
66 Wall ball shots, 20/14
66 Burpees
66 Double-unders
*30min Cap*
Skills in remaining time
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. Deadlifts: 10 @ 50 10 @ 65 6 @ 75 8 @ 80 6 @ 85 4 @ 90% of 1RM 3RFT…
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. “Fran” 21-15-9 Thruster 95/65 Pull Up Work up to 80% of 1RM push jerk then .. EMOM for 6 min- 1 Push Jerk + 1 Split Jerk @ 80% (PJ)
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min
AMRAP 20 Minutes 5 Overhead Squats – 185/123 10 Toes to Bar 15 Wallball – 20/14 200 Meter Run Strength/Skill – Snatch Balance 5 x 2
Strength/Skill – 1 RM Jerk Row 1000m 50 Back Squats 135/95 50 Pull-ups Time to beat – 9:21
Strength/Skill – 10 MIN EMOM Even min. 5 High Hang Power Cleans (Light Weight A.F.A.P.) Odd min. 5 Burpees For time 5 Clean and Jerks, 205/145 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 30 S.D.H.P. 75/45 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)…