Wednesday, 6-5-13
7X3 Banded Deadlifts – Band tension will be discussed prior to lifts
-then-
15 minute AMRAP of:
7 Power Clean & Jerks 155/105
14 Front Squats 155/105
200m – Run
7X3 Banded Deadlifts – Band tension will be discussed prior to lifts
-then-
15 minute AMRAP of:
7 Power Clean & Jerks 155/105
14 Front Squats 155/105
200m – Run
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
SEE……Alot of exercise creates a great endorphin flow!!!! Look how happy Krista is. Strength/Skill – O.H. Squats 5-5-5-5 15 min A.M.R.A.P. 3- Snatch Grip Deadlifts 95/65 3- Hang Power Snatch 3- O.H Squats 30- Walking Lunges 50- Double Unders
15 Min to get a heavy Split Jerk 20 min AMRAP 100′ Sled Push 135/90 10 Devil’s Press 50/35 50′ Handstand Walk
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E3MOM for 12 min 8 Back Squats all sets between 65-75% of 1 RM 3RFT 12 Bar Muscle Ups (20 Pull Ups) 18 Thrusters 115/85 22 Lat Burpee Over…
NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees 10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance