Wednesday, 7-13-16
Strength:
Back Squat 5X6 @ 75% of 1RM
Attach an object at precisely 12″ above your maximum reach and complete 4 rounds for time of:
30 Jump and touch
185/145 pound Deadlift, 20 reps
10 Handstand push-ups
Strength:
Back Squat 5X6 @ 75% of 1RM
Attach an object at precisely 12″ above your maximum reach and complete 4 rounds for time of:
30 Jump and touch
185/145 pound Deadlift, 20 reps
10 Handstand push-ups
Strength/Skill – Deadlift 3 x 3 “The Bear Complex” 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press
Strength: EMOM X5 Power Cleans 3 @ 70% 3 @ 75% 3 @ 78% 3RM attempt x 2 sets EMOM x 5 Push Presses 3 @70% 3 @75% 3 @ 78% 3 RM attempt X 2 Start the clock and run 200m (short run)…….. 2:00 to get this done at 2mins run…
GOING AWAY DINNER FOR JORDAN THIS THURSDAY NIGHT AT TONY’S SUSHI. LET ME KNOW IF YOU ARE IN. Christmas party December 17. Sign up at front desk. STRENGTH: BACK SQUATS 8X4 @ 75-85% 4 MINUTE MAX POWER SNATCHES 135#/95# 4 MINUTES MAX WALL BALLS 20#/14# 4 MINUTES MAX BURPEES rest 3 min between AMRAPS
Strength: Back Squats 3×10 @ 50, 60, 70% 1RM “Jennifer” 26 Min AMRAP 10 Pull Up 15 KBS 70/53 20 Box Jumps 24″/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service….
Strength / Skill – Split Jerk W.O.D. – “CrossFit Total” The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be…
BIG FRANK CLEANS 220LBS, THEN….. FINISHES WITH AWESOME JERK!!!!!! BAM!!!! Strength/Skill – Front Squat 5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 115/85 1-2-3-4-5-6-7-8-9-10 H.S.P.U.