Wednesday, 9-6-17
Do not leave any valuables in your car!!!
12 Min EMOM
Even- 3 TNG Power Snatches 70-75% 1RM
Odd- 5-12 Strict Pull ups
15Min AMRAP
50 Goblet Squats 53/35
40 HR Push Ups
30 Cal Row
20 T2B
10 Power Cleans 185/135
Do not leave any valuables in your car!!!
12 Min EMOM
Even- 3 TNG Power Snatches 70-75% 1RM
Odd- 5-12 Strict Pull ups
15Min AMRAP
50 Goblet Squats 53/35
40 HR Push Ups
30 Cal Row
20 T2B
10 Power Cleans 185/135
Strength/Skill – Mid Thigh Squat Snatch 2-2-2-2-2 12 min AMRAP 10 Man Makers 200m Run Posted by Scott DeTore Crossfit Kryptonite
Strength/Skill – Hang Snatch ( Yes ,Squat) 21-15-9 Hang Squat Snatch 55-65% of 1 RM Burpee Box Jump (Up & Over) 24/20
27 Min EMOM: Min 1 – 8 HR Push Up Min 2 – 15 Wall Balls Min 3 – 10 Strict Pull Ups 12 Min to build to a heavy 3 Thruster
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
Strength/Skill – Push Press 5-5-5-3-3-1 W.O.D. 12 min. A.M.R.A.P 5 – Deadlifts 225/185 10 – Wall Balls 20/14
Partner WOD For Time. 1 person works at a time. “”Diane”” 21-15-9 DeadLift 225/135 HSPU “”Grace”” 30 Clean & Jerk 135/95 “”Isabel”” 30 Snatch 135/95 “”Jackie”” 1000m Row 50 Thruster 45/35 30 Pull Ups