WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP.
Strength: Back Squats 5X5 at your 5RM
AMRAP 20:
10 Power Snatch (95/65#)
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters (95/65#)
10 Box Jumps (24/20#)
Strength/ Skill – Power Clean OR Squat Clean. Work up to 4RM Touch & Go 15 Muscle ups 50 Double unders 20 Thrusters (95/65) 50 Double unders 25 HSPU 50 Double unders 30 KB Swings (2/1.5) 50 Double unders 35 Box jumps 50 Double unders
WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155
E3MOM for 9 min 10 Deadlifts *Increasing in weight, do not make big jumps* 10 RFT: 7 Thruster 75/55 7 Pull Up 7 Burpee *14 min Cap*
NO 5 A.M. CLASS TODAY 6 A.M. AND 7 A.M. CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep New open gym hours – Tuesdays& Thursdays 7 P.M. and Saturdays @ 10:00 A.M. We realize some members want to work on their weakness or different programming for their individual needs. All…
Strength: 3 Position Snatch Pocket, Knee, floor X 6 5 rounds, each for time, of: 20 chest-to-bar pull-ups 30 wall-ball shots, 20-lb. ball 40 push-ups Rest precisely 2 minutes between each round.
Strength/Skill – 3 RM Power Clean & Jerk For Time 100 Thrusters 95/65 Every time you drop the barbell – 4 Burpees + 4 Sit-Ups