fbpx

January 28 – February 3, 2019

MONDAY A) Warm Up – 2 sets 8 Single Arm Strict Press/side, slow and controlled 10 Tap Swings on Pullup Bar 10 Inchworm B) Push Press: 5RM C) AMRAP 12: 8 Shoulder-to-Overhead, 135#/83# 8 Strict Pullups 40’ Walking Lunge, 35/25# TUESDAY A) Clean: 12×1 EMOM Athletes...

January 27th 2019

A.  Deadlift 4×5 A2.  Kipping Pull-up Practice B.  AMRAP 20 40 Double Under 200m run 10 Overhead Squat 95/63#

January 26th 2019

Come celebrate Coach’s Birthday at the 10am class A.  Snatch  Heavy Single  B.  Clean and Jerk Heavy Single

January 25th 2019

A1. Back Squat 4×4 @ 80% A2. Wall Facing Handstand Hold 4x:20-:30 sec *advanced work on shoulder taps. B. 21-15-9 Thruster 75/53# Toes to bar Then 15-12-9 Front Squat 95/63# Toes to bar Then 9-6-3 Clean 145/103# Toes to bar *no rest between workouts. Athlete...

January 24th 2019

A. Push Jerk 4×4 A2. DB Walking lunge 4×10 B. CrossFit Open WOD 18.2 12 minutes to complete the following 1-2-3-4-5-6-7-8-9-10 DB Squat 50/35# Bar Facing Burpee then 1 Rep Max Clean *must complete both parts in the 12 min time...