Strength/Skill – Clean High Pulls
Two rounds of:
AMRAP in 2 minutes of:
Power clean, 135#/95#
rest one minute, then…
AMRAP in 2 minutes of:
Front Squat, 135#/95#
rest one minute, then…
AMRAP in 2 minutes of:
Shoulder to overhead, 135#/95#
Rest two minutes before 2nd round; combine reps from both rounds and total for score
WOD 10 Min AMRAP 5 Ring Muscle Ups 10 Sq Cleans 135/95 20 Box Jumps 24/20 Rest 5 Min 15 Min to Est 1 RM Power Snatch (no squat) reps can look like: 75% x2, 80%x2, 85%x1, 90%x1…. Rest 2 min 5 Min AMRAP HSPU
Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings. We are switching over to Zenplanner. You should be getting an email to register. Strength: Deadlifts: Work up to a heavy triple 20 Min EMOM min…
5AM classes start today!!! Strength/Skill – 2 Front Squat + 1 Push Jerk x 5. 75 – 85% of your 1 RM. Look in your folders. 3 R.F.T. 30 Hang Cleans – 73/115 20 Burpees over the Bar 10 Box Jumps – 24/30 5 Muscle-ups
Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: 3 Strict Press + 2 Push Press Complex 5 sets- start @ 60% or Strict Press and build Deadlift 6×3 – 5 second up, 5 second…
Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb