Strength/Skill – Strict Press 5 x 2. go heavy
WOD c/o CrossFit.Com June 2009 Painstorm (courtesy of Davie at CrossFit Central Scotland):
Time cap (35 Minutes)
21-15-9 Reps of:
Thrusters 95/65
Pull-Ups
Power Cleans 95/65
Ring Dips
Dead Lifts 95/65
HSPUs
Squat Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Set 6: 1 rep Set 7: 1 rep Set 8: 1 rep Start at about 50% of your 1RM and increase each set by 10% The goal is to do each set unbroken….
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.There is still a regular 7 P.M. class as well. All other hours are for scheduled/structered classes. 2011 Crossfit Games Final “The End” A.Complete as…
WOD- 6 RFT: 8 Burpee Broad Jump 16 Overhead Walking Lunge with Medball 20/14 24 Weighted Sit Up 45/30 Strength – 3″(35# plate) Deficit Deadlift 6×4
Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds
Strength/Skill – Split Jerk 2-2-1-1-1 10–>1 Floor Press B.W.T. Strict Chin-ups
WEDNESDAY EVENING CLASSES PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO POSSIBLE INCLEMENT WEATHER. Skill – Handstands 9 x 20 secs 3 Rounds for time: 25- Medball Cleans #20/#14 15- Box Jumps 5- Deadlifts #275/#205