Tuesday 7-14-15

MAKING GRIPS OUT OF ATHLETIC TAPE TWO FUTURE CROSSFIT CHAMPIONS!!!! Strength/Skill – Back Squat 3 sets of 8 at 70% 1 RM Tabata – S.D.H.P. W/ K.B. 53/35 Rest 2 Mins 7 min A.M.R.A.P 7 – Pistols 7 – Push-ups (hand release) 7 – Wall balls 20/14 1 Min Rest Run 400m as fast possible!!…

REMEMBER WE NOW HAVE 7 PM CLASSES ON TUESDAY’S AND THURSDAY’S 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Three Positon Power Clean: For load – Mid Thigh, Knee, Floor…in that order 5 attempts For video click here 9-6-3 Squat Snatch – 135/95 Shoulder to Overhead – 155/115 *Remove and…

Open Gym At 7PM. We will watch the Open live at 8PM. 10 min partner EMOM of Weighted Planks 12 min 5 Deadlifts 185/135 150′ Shuttle run

Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5 WOD: 50-40-30-20-10 Over Head Plate Lunge (45/25) KB Swing (55/35)

Strength/Skill – Bench Press – Find your 3RM in 15 mins 3 R.F.T. 2 – Clusters 135/95 6 – Muscle-ups Ring/Bar Scaled (3:1 – 3 Pull-ups, 3 Dips) 10 – K.B. Power Snatches 53/35 1 Clusters = 1 Burpee Power Clean + 1 Burpee Squat Clean + 1 Burpee Squat Clean Thruster

Snatches Every 90 sec X 8 1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch 30/24 AAB 30 C2B Pull Ups 30 Burpee BJO 24/20 30 C2B Pull Ups 30/24 AAB