Tuesday, 2-12-12
Strength/Skill – Power Snatch- 15 mins to find your 1 RM
3 R.F.T.
30 Shoulder to Overhead 115/75
15 Toes 2 Bar
Matt Pirozzi 5:21
Strength/Skill – Power Snatch- 15 mins to find your 1 RM
3 R.F.T.
30 Shoulder to Overhead 115/75
15 Toes 2 Bar
Matt Pirozzi 5:21
Today 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. “12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX…
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Burpee Weighted Sit-up 45/25 *Begin each round w/100m run* Snatch 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)
Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35
Strength/Skill – Push Jerk 2-2-2-2-2 3 Rounds One Minute Ring Dips Two Minute Shoulder to Overhead – 95/65 Three Minute Box Jumps – 24/20 1 Minute Rest