Wednesday, 1-17-18

Single Leg RDL 2×10 each leg 3 RFT: 10 Muscle ups 5 Squat Cleans, 225/165 (supposed to be heavy singles so scale accordingly) rest 4 min 3 RFT: 500m Row 10 Deadlifts, 315/225 10 Box Jump overs, 24″/20″ 12min cap for each WOD.

Strength: EMOM X8 12-Floor Presses 12-Windshield Wipers   3 RFT: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 250m Row

CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift

Strength 3-Position Clean (floor, below knee, above knee) + 1 Jerk 60%, 65%, 70%, 75%, 80%, max   14 Min Amrap 40 Reverse Lunges 30 T2B 20 Push Presses 115/75  

Strength: 3-Position Power: Snatch Power, Hang Floor work up to a heavy complex EMOM 15 Min 1 – 5 Power Snatch @ 75% Min 2 – 50 Mountain Climbers Min 3 – 20 Weighted  Ab-mat Sit-Ups 35/25

We will be celebrating our 7 year anniversary…COWFISH Saturday night @ 7PM. Strength: Bent Over Rows 5×5 Bulgarian Split Squats 4×6 each leg Death by.. 6 KB Snatch 45/30 6 Box Jump Over 24/20 6 Goblet Squats 45/30 RX 6 reps, RX- 5 reps