Wednesday, 10-4-17

Warm up 2 rd of Cindy 10 min to complete 5×6 Weighted Push Up build to heavy 6 For time: Buy in – 1 mile Run… then 4 RFT 20 SDHP 95/65 10 HSPU 2:1 5 TGU 40/20 *20 min Cap*

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

  8 and 9am classes today!! 1500m Partner Row 1 person rows while the other holds plate over head. Switch when needed. 45/25 5RDS with a partner 1 Min ME Single arm KB SWINGS 1 Min ME V-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1…

Strength/Skill 00:15 mins past the hour 1 Snatch High Pull + 1 Snatch x 5 WOD Starts at 00:35 past the hour Every minute, on the minute, for 20 minutes: Minute 1 – 20 Jumping Lunges with Barbell (45/35) NO EMPTY 45/33 BARS. Training Bars OK 45 – Training bar with 2 -15 lb Plates…

Don’t forget to sign up for Murph and the BBQ May 25th.   Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 –  Sumo Deadlifts 115/75

For time: 50 D/U’s 20 deadlifts, 255 lbs (155 lbs) 20 power cleans, 165 lbs (105 lbs) 20 power snatches, 115 lbs (75 lbs) 50 D/U’s