Wednesday, 5-28-14
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows
2 Squat Clean TnG build to a tough double in 10 mins
Then,
12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
CTB chin up
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows
2 Squat Clean TnG build to a tough double in 10 mins
Then,
12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
CTB chin up
W.O.O.O.D. – it is not a typo, it is a long one!! 21-15-9: Squats Hand release push ups Wall ball (14#/20#) 9-15-21: KB swings (35#/53#) Pull ups 45: Squat thrusts Ab Mat sit ups Our Squat Thrusts will be a little faster than the demos.
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. “Will Lindsay” 10 RFT 3 Devil Presses 55/35 22 Walking Lunges 55/35 19 Air Squats *20/14 LB Vest…if you dare*
9 min E3MOM Back Squat 3×10 @ 60,65,70% of 1RM 10 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270* With Remaining time, work on some skills for the open.
Strength/Skill – Push Press 5-5-3-2-1 7 min A.M.R.A.P. 5 – Power Snatches 95/25 10 – Ab -Mat S/U’s 15 – K.B.Swings 70/53 Rest one min. 7min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats (Everybody will have a medicine ball)
Strength:Back Squat – 3×4 @60% 3×3 @70% 2×3 @75% of 1RM For time: 25-20-15-10-5 C2B Pull Ups Push Press 95/65 Deadlift 95/65
Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Vin, Kayla and Garrett looking very happy…….because they are ready to row!!!! Coach Nichols blowing out pull-ups!!!!! Strength/Skill – Hang Power Cleans 2-2-2-2-2 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 TGU’S 53/35 CrossFit Kryptonite