Wednesday, 3-13-18
Strength:
21 Min EMOM
1- 3 Back Squats @ 70-80% 1RM
2 -18/12 Cal Row
3 – 15 T2B
10 Min EMOM
3 Push Press + 2 Push Jerk
*start at 50% of push press and build*
Extra Credit
For time:
50 Box Jump Overs 30″/24″
*5 Min Cap*
Strength:
21 Min EMOM
1- 3 Back Squats @ 70-80% 1RM
2 -18/12 Cal Row
3 – 15 T2B
10 Min EMOM
3 Push Press + 2 Push Jerk
*start at 50% of push press and build*
Extra Credit
For time:
50 Box Jump Overs 30″/24″
*5 Min Cap*
Strength/Skill – 5 x 1 Complex (1 Deadlift – 1 Mid-Thigh Clean – 1 High Hang Clean)= 1 rep 2011 Crossfit Open W.O.D. 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg)…
6 Rounds: Every 6 min Complete: 10 Med Ball Cleans 20/14 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time *
Warm up: 2rds at easy pace 5 behind neck snatch grip push press 5 good mornings 5 mid shin muscle snatch 5 Sotts press w/PVC 14 min Clock- 5 Min EMOM 3-Position Power Snatch (Floor, below knee, above knee) Min 1 – 45% Min 2 – 50% Min 3 – 55% Min 4 – 60%…
E2MOM for 12 min 1 High Hang Squat Snatch + Overhead Squat 1 Hang Squat Snatch + Overhead Squat 1 Squat Snatch + Overhead Squat 12 min AMRAP : 5 Power Snatch 95/65 10 OHS 95/65 15 Deadlifts 95/65
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Back Squat Waves: 5 Reps ASAP 55%,65%,75% 60%,70%,80% 6min EMOPM 5 Hang Power Cleans 205/155 50 Wall Balls 20/14 40 sit Ups 30 Box Jumps 20 HR Push Ups 10 C2B Pull Ups 20 HR Push Ups 30 Box…
Warm up: 2RDs at easy pace 5 burpee 2 Wall Climbs 100m Run 12 min to complete: 5x 8 Bench Press 25 min EMOM Min 1 – 6 DB Box Step Ups 50/35 Min 2 – 15 Wall Ball 20/14 Min 3 – 12 Dips Min 4 – 3 Inverted Burpee Min 5 – Rest