Thursday, 8-11-16

Gymnastics 8×4 Weighted Dips Increase weight each set. “Harper” 23 Min AMRAP 9 C2B 15 Power Clean 135/95 21 Squats 400m Run with a 45/35# plate….. NO DROPPING WEIGHTS!!

12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Sq. Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 Sq. Clean & 1 Jerk 60-72.5% Min 8-9: Sq. Clean & Jerk 72.5-80% Min 10-12: Sq. Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep…

11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work

Deadlift 3×8 Build from Lighter weight 3×4 Build to heavy 4     10-1 HR Push Up KBS 70/53 * 50 ‘ Bear Crawl after each rd*

Skill – Overhead Squat W.O.D. – 4 Rounds 5 Deadlifts @ Bodyweight 10 “Floating” Burpees MORNING HOURS: 6AM, 7AM, 8AM ONLY EVENING HOURS: 3PM, 4PM, 5PM, 6PM

Strength/Skill – Pistols “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat…