Tuesday, 3-14-17
I’ll be open for 1 class today @4pm…:)
Strength: 3 Position Clean (high hang, hang, floor)
Work up to a heavy complex
15 min AMRAP
10 Sumo Deadlift High Pulls 115/75
10 Floor Presses
20 Wall Balls 20/14
I’ll be open for 1 class today @4pm…:)
Strength: 3 Position Clean (high hang, hang, floor)
Work up to a heavy complex
15 min AMRAP
10 Sumo Deadlift High Pulls 115/75
10 Floor Presses
20 Wall Balls 20/14
Strength: 2 Power Snatch + 1 Hip Sq. Snatch build over 6 sets starting @ 50%1rm Power Snatch 8RFT: 9 Pull Ups 3 Deadlifts 315/205 10 Box Jump Overs 30/24
9 min E3MOM Back Squat 3×10 @ 55,60,65% of 1RM 5 RFT: 10 DB Burpee 50/35 20 DB Lunge Steps 50/35 30 Medball Twists 20/14 *22 min Cap*
WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*
We will be closed Easter Sunday We will start judging Athletes at 6PM….Come cheer them on!! 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go…