Strength:
Snatch:
Every 90 sec for 5 sets
3@60%
3@65%
2@70%
2@75% X2
Snatch Pull
3@100% of snatch X 4
40-30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
Rest 3 minutes, then,
40-30-20-10 reps for time of:
Good Mornings 45/33
Walking Lunges
Power Cleans: 15 Min to work into a heavy High Pull High Hang Power Clean Hang Clean 15 Power Cleans 135/95 50′ Handstand Walk Scale / 20 Shoulder Taps 12 Power Cleans 165/115 50′ Handstand Walk 9 Power Cleans 195/135 50′ Handstand Walk 6 Power Cleans 225/155 50′ Handstand Walk 3 Power Cleans 255/175 50′…
No 10 AM class today. OLY Class from 10-1 Begin at 0:00 15-12-9 of Squat Cleans 135/95 Push Jerk 135/95… At 20:00 3 rds of: 21 Wall Ball 20/14 18 Pull ups 15 KB Swings 53/35 12 HSPU
Hollywood For time: Run 2 km 22 wall-ball shots, 30-lb. ball 22 muscle-ups 22 wall-ball shots, 30-lb. ball 22 power cleans, 185-lb. 22 wall-ball shots, 30-lb. ball Run 2 km
Midline Stabilization is important in all CrossFit movements and everyday…… If you wobble or shake coming in or out of any type of squat or an overhead lift this information is for you. The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line…
Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. “Nancy” 5 R.F.T 400m run 15 O.H….