Strength: 5 Sets of: Barbell Complex 3 Back Squats 2 Behind the Neck Jerks 2 Back Squats 1 Behind the Neck Jerk Metcon: AMRAP X 10 minutes 5 Hang Squat Cleans (93/135) 20 Wallballs (14/20 @ 9/10ft) *At least 6 Rounds to Rx*...
Read MoreMetcon: 5 Rounds 8 Hang Squat Snatch (78/115) 15 Push-ups 50 Double-Unders 1 minute Handstand Hold *25 minute cut-off*...
Read MoreStrength: 5 X 6 Deadlifts Metcon: 7 Minute Ladder 1 Dumbell Thruster (35/55) 2 Box Jumps (24/30) *At least through 14 Box Jumps to Rx*...
Read MoreMetcon: 2 Rounds 50 Sit-ups 40 Burpees over the Bar 30 Toes to Bar 20 Strict Handstand Push-ups 10 Squat Cleans (153/225) - Rest 5 minutes- *35 minute cut-off*...
Read MoreStrength: Establish a 1 Rep Max Snatch. It can be any kind hang, squat, power, just get the most weight you can for 1 rep. Metcon: 3 Rounds 15 Shoulder to Overhead (83/125) 20 Front Rack Lunges (83/125) 50 Air Squats *12 minute cut-off*...
Read MoreMetcon: AMRAP X 22 minutes 10 Chest 2 Bar Pull-ups 20 Wallballs 30 Double-Unders *7 Rounds to Rx*...
Read MoreStrength: 5 Sets of: Barbell Complex- 2 Squat Cleans 3 Thrusters 2 Jerks * The second Squat Clean must be touch and go* Metcon: Cardio "Diane" 21-15-9 Deadlifts (153/225) Handstand Push-Ups -End with 30 Burpees- *The 30 Burpees are for those that complete diane in under 8 minutes. And don't slack so you don't have to do burpees!...
Read MoreMetcon: -Start with 50 Wallballs (14/20 @ 9/10ft)- 5 Rounds 12 Front Squats (93/135) 16 Toes to Bar 50 Double-Unders -End with 50 Wallballs (14/20 @ 9/10ft)- *25 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- 8 Weighted Push-ups Even- 4 Push-Press Metcon: 5 Rounds 7 Power Cleans (113/165) 14 Ring Dips *10 minute cut-off*...
Read MoreThere will be no oly class tonight at 630, it will be regular crossfit class. Oly class will be held on Saturday at 10am and will replace the 10am class. Metcon: AMRAP X 8 minutes 10 Deadlifts (153/225) 12 Pistols - Rest 2 minutes - AMRAP X 8 minutes 10 Dumbell Thrusters...
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