Strength: 2 Snatches
10 min EMOM
Does not need to be TnG
Sets 1-5 @ 50-75% range, use as warm up
Sets 6-10 @ 80%.
5 min EMOM
2 X OHS with 5 sec pause at the bottom between 70-80%
3 Rounds for reps:
1 min Seated weighted Twists 20/14
1 min KBS 53/35
1 min Knees to Elbows
1 min Wall climbs
1 min DU
1 min Rest
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – S.D.H.P. 3 rounds of 3min A.M.R.A.P. 10 wallballs 20/14 10 SDHP (95/65) 10 T2B 2…
With a partner- 5 RFT : 1000m Row 5 Rds of “Mary” Mary = 5 HSPU 2:1 10 Alt. Pistols 15 Pull Up (20 Banded, 25 RR)
For time: 30 Power Snatches 135/95 1 Mile Run ..right into… 30-20-10 KBS 70/53 Thruster 95/65 *35 min Cap*
5 T2B 100 D/U’s 10 T2B 75 D/U’s 15 T2B 50 D/U’s 20 T2B 25 D/U’s 25 T2B 15 Man makers 45/25 Strength/Skill: 15 min to find 1RM OHS
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total
No 5 AM’s This week. 6 & 7 A.M. Tuesday – No P.M. Classes (Because you will all be out drinking anyway) Wednesday – Closed Strength/Skill – Weighted Dips 4 x 5 EMOM: – One Bar/One weight 185/133 5 OHS – Min 1 5 Cleans – Min 2 5 Front Squats – Min 3 5…