Tuesday, 6-14-16

Clean & Jerk 60%x2+1, 70%x2+1, 80%x2+1, heavy single 4RFT: 400m plate carry 45/25 12 DB Snatches 45/30 12 Box jump overs 24″20″ 12 plate V-Ups 25/15

Warm up: 2RD at easy pace 10 BB Power Sntach 5 Behind the Snatch Grip Push Press 5 BB OHS 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 60% of 1RM Min 3 & 4 – 3 Power Snatches @ 70% Min 5 & 6 – 2 Power Snatches @ 75%…

Strength – Push Jerk 3-3-3-3-3 W.O.D. – For Time: Max unbroken reps, G2O (ground to overhead) 50% of body weight… then with in one minute: 10 R.F.T. – 3 H.S.P.U.’s / 6 negatives 6 S.D.H.P.- 75/55 9 SQUATS ….. then with in one minute…. Max unbroken reps, G2O (ground to overhead) 50% of body weight…

There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Snatch Grip Deads 3 rep max AMRAP in 10 minutes: 5 Squat Clean 95/65 5 Push Press 95/65 Rest3 MINS> 2 Min A.M.R.A.P. of Burpee bar touches (Rogue Rack)

Sunday Funday Partner WOD. Don’t forget to sign up. 16 Minute AMRAP: 500 meter row 20 Pull Ups 40 Back Squat (135/95) 20 Pull Ups 30 Front Squats (115/75) 20 Pull Ups 10 Overhead Squats (95/65) 20 Pull Ups Snatch 60%x2, 70%x2, 80%x2, heavy single

Max SDHP 95/65 in 1 minute Max S2O 95/65 in 1 minute Max Medicine Ball Clean 20/14 in 1 minute Max SDHP in 2 minutes Max S2O in 2 minutes Max Med Ball Clean in 2 minutes Max SDHP in 3 minutes Max S2O in 3 minutes Max Med Ball Clean in 3 minutes