Wednesday, 4-3-19
Deficit Deadlifts
8×4
Standing on a 45# plate
12 min AMRAP
5 Devil Press 50/35
10 Burpee over DB’s
15 Lunges
Deficit Deadlifts
8×4
Standing on a 45# plate
12 min AMRAP
5 Devil Press 50/35
10 Burpee over DB’s
15 Lunges
Strength: 6X3 OHS Work up to a heavy triple. 3 rounds for time: Run 400 meters 12 Power Snatch (155/105) 21 GHD Situps/ Weighted Sit Ups 35/25
Sign up for Murph!! Warm Up: 3rds at easy pace 5 Single Arm Ring Row (each arm) 5 Single Arm DB Strict Press (each arm) 10 Medball Cleans 20/14 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…
Strength/Skill – Working with a partner you have twelve minutes to find your 1 RM Deadlift Front Squat Press (Strict) Add total weight for your score. Click here to register/donate to 31 Heroes Project
Crosffit Total – 15 Min to Establish 1RM Back Squat 15 Min to Establish 1RM Strict Press 15 Min to Establish 1RM Deadlift
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…
REMINDER: NO PM CLASSES TODAY. Strength/Skill – Double Unders Practice. If you don’t have ’em find ’em. If you have ’em, find your new unbroken record. 100 is your goal. Clock starts @ :15 mins past the hour. WOD starts @ :30 mins past the hour. 3 rounds for total reps of: 1 min ME…