Tuesday, 5-13-14

Strength: Every 1:30 for 6 sets 50 D/U + 12 DB Snatch 45/30 10 min EMOM 3 OHS start @ 60% 1 RM and build 9 Min AMRAP 4 Devil Press to Thruster 25/15 8 DB Push Press 12 Air Squats  

Strength/Skill – 1 RM Slpit Jerk (adhering to proper technique) Ten rounds for time of: 7 Burpees 7 Knees to elbows

Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Push Press 70%x5 75%x5 80%x3 85%x3 3RM 3 RFT 100 D/U’s 30 OHS 45/30…

Strength/Skill – Deadlifts 5-5-5-5-5 “Karen” For Time: 150 Wall Balls… For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!

Strength/Skill – EMOM x 10: 3-5 Overhead “Pause” Squats (hold bottom for 3 full seconds) – not about going heavy, but improving your bottom position. So you will be going pretty light. AMRAP 15: 100m KB Farmer’s Carry 3 KB Cleans 6 KB Push Presses 9 KB Front Squats You choose the weights. Focus on…

Strength: 1 Strict Press + 2 Push Presses + 3 Push Jerks X 5 12 MINUTE AMRAP 5 PUSH PRESS 135#/95# 10 BOX JUMPS 24″/20″ 30 DOUBLE UNDERS