Wednesday, 3-30-16
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
Similar Posts
Monday, 8/15/11
Byadmin
Strength/Skill – Shoulder Press 3-3-3-3 2!-15-9 Deadlifts 225/185 Wall Balls 20/14 30 Double Unders
Tuesday, 11-1-11
Byadmin
Skill/Strength – Romanian Deadlift -Let’s go to the video tape!!! 15-12-9-6-3- Power Cleans 135/95 Bar Facing Burpees CrossFit Kryptonite
Friday, 12-20-19
Byadmin
12 Min EMOM Min 1- 40 D/U’s Min 2- 21/15 Cal Row Min 3- 40 sec Sorenson Hold 40 Deadlifts 30 Hang Power Cleans 20 Front Squats 10 Squat Clean Thrusters 20 Front Squats 30 Hang Power Cleans 40 Deadlifts Use 1 Bar 18 Min cap
Thursday, 11/14/13
Byadmin
Strength/ Skill: 3 Tempo 2-0-4-1 Deadlifts @ 60%. (2 sec. count up, 0 sec. at top, 4 sec.count down, 1 sec. rest. There are many reasons to use tempo training. Here’s just a brief list: •Improved body awareness •Improved control of lifts •Development of connective tissue strength •Improved stability •Focus on muscular elements versus tendinous…
Saturday, 2-28-15
Byadmin
We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. 50 KBS 53/35 40 Burpees 30 Pull Ups 20 Box Jumps 24/20 10 Deadlifts 225/185 20 Box Jumps 30 Pull Ups 40 Burpees 50 KBS
Monday, 7-3-17
Byadmin
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in…