Tuesday, 3-19-19
Back Squat
5×5 @ 70-80% of 1 RM
For time:
50 Strict Pull Ups (Kipping is not allowed)
100 Air Squats
50 Jumping Pull Ups
100 Air Squats
50 Knee Raises
100 Air Squats
*18 min cap*
Back Squat
5×5 @ 70-80% of 1 RM
For time:
50 Strict Pull Ups (Kipping is not allowed)
100 Air Squats
50 Jumping Pull Ups
100 Air Squats
50 Knee Raises
100 Air Squats
*18 min cap*
Don’t forget to register for the 2018 Reebok CrossFit Open. The first wod will be announced Feb.22. We will be judging all participants Friday night. Bring your friends and family. Strength: Every :30 for 10 min 2 Back Squat start @ 70% and build Open Workout 11.5 20 min AMRAP 5 Power Cleans 145/100…
Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″
W.O.O.O.D. – it is not a typo, it is a long one!! 21-15-9: Squats Hand release push ups Wall ball (14#/20#) 9-15-21: KB swings (35#/53#) Pull ups 45: Squat thrusts Ab Mat sit ups Our Squat Thrusts will be a little faster than the demos.
Important Membership Change Inforamtion Strength/Skill – O.H. Squat – Build to a heavy 3 RM 3 RFT – RX 5 RFT – No RX 5 – O.H. Squats 155/105 10 – C2B Pull-ups 15 – Burpee Box Jumps
NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY Skill/Strength – Split Jerk 1-1-1-1-1 15 min A.M.R.A.P. 20 – Reverse Walking Lunges 15 – Weighted (Plate 45/25) Sit-ups 10 – Snatch Grip Deadlifts
JC’s tomorrow Night! Bring Sally Up “Filthy Fifty” For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*