Wednesday, 9-13-17
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
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
Strength – Clean and Jerk 1-1-1-1-1 “Six of one or half dozen of the other” 8 R.F.T. 200m run 25 Squats OR 4 R.F.T. 400m run 50 Squats Is CrossFit a Fitness Program–or a Lifestyle? What is it, exactly, that we purvey? It’s not just an exercise program. It’s–dare I say it–a lifestyle. The CrossFit…
For Time: 100 DU’s Then: 21 Toes to Bar 21 HSPU 21 Thrusters Weighted 200m Run 15 Toes to Bar 15 HSPU 15 Thrusters Weighted 200m Run 9 Toes to Bar 9 HSPU 9 Thrusters Weighted 200m Run Then: 100 Walking Lunges w Plate Rx – 115/80, 45/25 Advanced – 95/65, 35/15 Beginner – 80/55,…
Strength/Skill – Clean and Jerk Complex – High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set 15 min AMRAP 100m Sprint 5 TnG Power Cleans 10 Ab Mat Sit-Ups
Strength/Skill – Deadlift 3-3-3-3-3 90% of 1RM E.M.O.M. for 8 minutes 3 Power Cleans 205/165 . Rest 3 Minutes A.M.R.A.P – 7 Minutes 7 Weighted ab-mat s/u’s 40/20 (D.B. Under chin) 14 Air Squats 21 Mountain Climbers (Knees touch elbow on every rep)
Strength/Skill – Mid thigh snatch/Snatch X 5 Then, EMOM x 10 minutes, alternating: Evens- :20 handstand hold Odds- 20 sec L-Sit Hold 10 RFT 10 Med Ball Cleans 20/14 10 Push Ups
10 min EMOM 1 Push Jerk + 1 Split Jerk 3 RFT 20/15 Calorie Row 18 Wall balls 20/14 16 Alt DB Snatches 50/35 14 Lat Burpees over DB *22 min Cap*