Tuesday, 9-26-17
Strength:
Front Squat
2×5 @ 65,70%
2×3 @ 75,80%
1 @ 85
1 @ 90
1 @ 92.5%
3RFT:
20 2-DB Front Rack Walking Lunge 45/30
10 Burpee Box Jump Over 30″”/24″”
20 KBS 70/53
Strength:
Front Squat
2×5 @ 65,70%
2×3 @ 75,80%
1 @ 85
1 @ 90
1 @ 92.5%
3RFT:
20 2-DB Front Rack Walking Lunge 45/30
10 Burpee Box Jump Over 30″”/24″”
20 KBS 70/53
Strength/Skill – OH Squat 21-15-9 O.H. Squat 135/95 Lateral Burpees… Attempt 400m Run in less than 1:45, upon completion of 21-15-9
CrossFit Open WOD 14.3 A. Row 1000 Meters @ 55-65% and then… Dynamic Range of Motion Warm-Up and then…. B. Every minute, on the minute: Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″) Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps Minute 3 – 2 Deadlifts (225/155 lbs)…
Strength/Skill – Hang Clean – 5 x 2 Ten rounds for time: 3 Handstand push-ups 6 Pistols 12 Pull ups 24 Double unders
We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will also be offering a 7 PM ROMWOD class. Anyone can participate. Bring a yoga mat. 5 min AMRAP D/U’s Thanks CrossFit Nutley for this one!! 30 MINUTES ON THE MINUTE ALTERNATING BETWEEN: 10 STRICT PRESS OR PUSH PRESS…
Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…
9AM CLASS TODAY! Need a head count for the BBQ!!! 3RFT 25 T2B 10 Bar M/U’s 25 Burpees Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)