Tuesday, 1-23-18

Strength/Skill – Push Jerk + Split Jerk x 5 WOD 1 10 min A.M.R.A.P. Row 150m 5 Power Cleans 185/135 10 Box Jumps 24/20 Rest / Set up 3 mins. WOD 2 10 min. A.M.R.A.P. 5 D.B. Thrusters 45/25 5 Chin-ups 20 D/U’s

Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)

6 am and 7 o’clock classes cancelled.   9 Min EMOM 1- 7 Strict Press 2- 25 Russian Twist 20/14 3- 15 Med Ball Clean 20/14 Row Intervals(28min, 8sets) 1:30 MAX CAL ROW 2 Min Rest *Score is total Cals*  

Strength: Snatch Grip Deadlifts: 5-5-4-4-3-2-1-1 30 Pull Ups 30 D/U’s 30 Front Squats 115/75 30 D/U’s 30 K2E 30 D/U’s 30 K2E 30 D/U’s 30 Front Squats 30 D/U’s 30 Pull Ups

6 Min AMRAP 15/12 Cal Row 10 HSPU (2:1)   rest 2 min 6 Min AMRAP 15 Wall Ball 20/14 5 Walk Out Walk In Push Up   rest 2 3 RFT 50 Air Squats 12 Push Jerks 155/105            

Strength/Skill – Snatch Balance 5 R.F.T. 7 Power Snatches 95/65 7 Snatch Balances 7 O.H Squats Posted by Scott DeTore Crossfit Kryptonite