Wednesday, 10-4-17
For times:
0:00-7:00
50 HSPU
rest 3 min
10:00-16:00
50 Burpee to Plate
rest 4 min
20:00-30:00
10 min AMRAP
20 Back Squats 135/95 (from ground)
20 Good Mornings
20 Push Up
For times:
0:00-7:00
50 HSPU
rest 3 min
10:00-16:00
50 Burpee to Plate
rest 4 min
20:00-30:00
10 min AMRAP
20 Back Squats 135/95 (from ground)
20 Good Mornings
20 Push Up
CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift
STRENGTH/SKILL – EMOM 8 Minutes 1 Squat Snatch 3 Overhead Squats 21-15-9 Push-Press (NOT JERK) – 93/135 Toes to Bar
No 5AM class today! 25 min to complete 4×10 Floor Press 4×12 Bicep Curls 4×8 Weighted Push Up 4 sets of 21’s 4×25 Weighted Sit Up 5 min AMRAP 10 DB Power Clean 50/35 10 T2B 10 Dips
“DAN THE DESTROYER”
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM.
30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks