Wednesday, 10-30-13
Strength/Skill – Hang Snatch + Snatch x 5
As many rounds as possible in 15 minutes:
1 Rope climb
10 Push-ups
15 Box jumps, 24″(20″)
Strength/Skill – Hang Snatch + Snatch x 5
As many rounds as possible in 15 minutes:
1 Rope climb
10 Push-ups
15 Box jumps, 24″(20″)
Tuesdays & Thursdays we will be adding a 7PM class. 5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec. -then- 3 rounds for time of: 14 Burpee Over-the-Box Jumps 24/20″ 21 KBS 24/16kg 28 Shoulder Touches
Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Strength/Skill – Split Jerk 3-3-3-3-3 5 R.F.T. 5 Push/Split Jerks 155/115 15 Wall Ball Sit -ups (Yes, this a new one for you) 25 Sandbag Walking Lunges 40/20 8 Reasons Why Women Should CrossFit CrossFit Kryptonite
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
Christmas Eve Hours: 6,7,& 8AM. No PM Classes. Closed Christmas Day. 5 RFT 5 hspu 10 PC 135/95 15 burpee 20 kbs 53/35 25 wall ball Rest 3 min between rds
Evil Eva with Partner 5 RFT 800m Run together 30 KBS 70/53 30 C2B
Monday…..8 and 9AM Classes only!!!! 21-15-9-15-21 Hang Sq. Clean thruster 95/65 Burpee Box Jump Over 24″/20″ *200 m run between sets* 30 min CAP