Tuesday, 5-12-15
Strength: Deadlifts
10 @ 50
10 @ 60
8 @ 75
6 @ 85
4 @ 90 of 1RM
For time:
100′ Walking Lunge
75 D/U’s
50 Box Jumps 24″/20″
25 Push Up
50 Box Jumps
75 D/U’s
100′ Walking Lunges
Strength: Deadlifts
10 @ 50
10 @ 60
8 @ 75
6 @ 85
4 @ 90 of 1RM
For time:
100′ Walking Lunge
75 D/U’s
50 Box Jumps 24″/20″
25 Push Up
50 Box Jumps
75 D/U’s
100′ Walking Lunges
E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*
Strength: Pausing Back Squat With a 5 second pause in the bottom of the squat, build to a heavy set of 3. 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees
E2MOM for 10 min 2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans (3 second pause at position) Working tech here 4 RFT : 400m Run 3 rd of complex 135/95 complex = 3 Power Clean+3 Front Sq.+3 S2OH *20 min Cap*
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Back Squat 2-2-2-2-2 “NASTY GIRLS” 3 rounds for time of: 50 Squats 7 Muscle-ups 135/95 pound Hang power cleans, 10 reps
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Come @ 7 and workout with Sheps!! HBBS: 3X10 – heaviest possible, rest 3 full minutes 5 rounds for time of: 4 Power Cleans @ 80% 8 HSPU 20 Lateral Bar Hops
Strength: 8min EMOM Starting at 60% 2 Clean High Pulls + 1 Power Clean WOD 10 Hang Power Cleans 155/115 50 Weighted Sit ups 35/25 8 Hang Power Cleans 40 Weighted Sit ups 6 Hang Power Cleans 30 Weighted Sit ups 4 Hang Power Cleans 20 Weighted Sit ups 2 Hang Power Cleans 10 Weighted Sit ups