Saturday @11AM: Going away breakfast for Coach Nate and Jenn.
Strength:
Back Squat
8@60%
6@70%
6@80%
4@85%
[email protected]%
10@50%
*Not a typo*
6RFT:
12 Thruster 75/55
10 Front Rack Lunge 75/55
8 Power Snatch 75/55
*15 min time Cap
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Come @ 7 and workout with Sheps!! HBBS: 3X10 – heaviest possible, rest 3 full minutes 5 rounds for time of: 4 Power Cleans @ 80% 8 HSPU 20 Lateral Bar Hops
“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14
We are offering open gym hours 9 and 10AM on Sundays!!!! Push Jerk 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM 30 Min EMOM- Min 1- 10 Pull Up( 7 if Strict) Min 2- 10 Push Up Min 3- 15 Squat Min 4- 10 Dip Min 5- 8 KB Hang Power Clean…
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
Strength: Deadlifts: *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% 12-9-6-3 reps for time of: Snatch Grip Deadlift 135/95 Hang Power Snatch Front Squat
Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************