Wednesday, 1-11-17

Strength/Skill – Hang Clean Pulls 3-3-3-3 75% of Power Clean Hang Power Clean 2-2-2-2 75% of P.C. Every minute on the minute for 20 minutes: ODD Minute: 3 Dips (weighted) 5 Toes-to-bar EVEN Minute: 2 Bear Complex (75#/115#) Bear Complex = Power clean + Front squat + Push press + Back squat + Push press

I need a head count for BBQ   15 min to work up to your 1RM Deadlift 3 RFT – 600m Run 40 KBS 53/35 40 Wall ball 20/14 *20min Cap*

CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! Strength/Skill – O.H. Shoulder Position – Internal vs. external rotation…Check video!!…

JC’s this Saturday night @6:30.     Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-8 Build to 2 RM Push Jerk Min 9-12 Build to 2 RM 2 rounds 30 Weighted Sit Ups 50/35 30/24 Cal Row 30 DB Hang Clean & Jerks 50/35 30 Wall Balls 20/14

“Air Force WOD” For time: 20 Thrusters (135/95) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute, on the minute you must stop and complete 4 Burpees w/ lateral hop over bar before continuing (the workout does NOT begin with burpees).  

Skill:50-40-30-20 DU 25-15-10-5 T2B TIME CAP:10min Bench Press: 5,5,3,3,2,1 WOD:”Karen” For time: 150 wall balls 20/14 Every time ball is dropped complete 10 box jumps