Thursday, 9-19-19
6 Min EMOM
100 m run
20 min EMOM
3 Power Cleans 185/135
2 Front Squats
1 Push Jerk
Pick a weight where you can do all 6 reps unbroken!!!
5 Burpee penalty at the end of wod for every time you drop the BB.
6 Min EMOM
100 m run
20 min EMOM
3 Power Cleans 185/135
2 Front Squats
1 Push Jerk
Pick a weight where you can do all 6 reps unbroken!!!
5 Burpee penalty at the end of wod for every time you drop the BB.
10 Min Skill Work 30 min EMOM 1- 3 Power Snatch +2 Sq. Snatch115/85 2- 7 V-Ups + 10 Hollow Rocks 3- 50 D/U
Strength/Skill – 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk. 3 R.F.T 200m Weighted Run 45/25 D.B. 10 Left Handed O.H. Walking Lunges 45/25 10 Right Handed O.H. Walking Lunges 45/25 15 Left Handed D.B. Snatches 45/25 15 Right Handed D.B. Snatches45/25
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 WATCH VIDEO, DO HOMEWORK!! Strength/Skill – OH Squat 21-15-9 OH Squat 135/95 Power Clean
STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS
Kimmy B Push Pressing under OL” GLORY!!!!!!!!!!!!!!! Skill/Strength – Snatch Grip Deadlifts 2.2.2.2.2. A Lotta..”Tabata’s” KB Swings 1.5/1.0 Double Unders Burpees CrossFit Kryptonite
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Back Squat – 2×3 @70% 2×2@…