Thursday 8-25-16
Strength:
Bench Press
6X3
24 min EMOM
Min 1- 10-15 Push Ups
Min 2- 15 KBS 53-35
Min 3- 20 Good Mornings
Min 4- 30 Med Ball twists
Strength:
Bench Press
6X3
24 min EMOM
Min 1- 10-15 Push Ups
Min 2- 15 KBS 53-35
Min 3- 20 Good Mornings
Min 4- 30 Med Ball twists
5 RFT: 15 DB Thruster 40/25 10 BMU 15 DB Deadlifts 40/25 10 DB Push Press 40/25 *20 min Cap* 6 min EMOM 4 Strict Press *Increase in weight*
Merry Christmas!!!
Strength/Skill – Bench press 2-2-2-2-2-2 WOD In 8 Minutes: 1k Row 50 KB Swings (2/1.5) AMRAP HSPU’s *Sub Wall Walk or Plank Walk Outs for HSPU as necessary.
NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees 10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance
12 min EMOM Min 1,2,3 – 5 Strict Press Min 4,5,6 – 3 Push Press Min 7,8,9 – 2 Push Jerk Min 10,11,12- 1 Split Jerk 0:00 – 5:00 AMRAP 15 Front Squats 95/65 15 Lateral Barbell Burpees 5:00 – 7:00 rest 7:00 – 12:00 AMRAP 12 Front Squats 135/95 12 Burpee Box Jumps 24/20…
CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible