Squat Snatch
75% X 1 X 5
Light weight-practice getting under the bar quickly
B. Deadlift
65% X 5
75% X 5
85% X 5+
All lifts are based on 90% of your 1RM from last week.
C. TGU
3 sets of 12 (total)
+
60 Second Row (all out) X 4 rest as needed
This really happened.
A.
Shoulder Press
Warm Up Set
65% X 5 Reps
75% x 5 Reps
85% X 5+ Reps (Do until failure)
All percentages above based on 90% of your 1RM from last week
B.
Ring Dips
3 Sets of 10
+
7 rounds for time:
7 power clean 135/75
7 no push up burpee lateral hops over bar
A.
Back Squat
Warm Up sets then
65% X 5 reps
75% X 5 reps
85% X 5+ reps (Max Effort-Rep it out)
Use your 1RM from last week and plug it into these figures.
B. 20 Unbroken Pull Ups X 4 sets; 3 min rest
+
“Karen”
150 Wall Balls 20/14
The Family that WOD together!
tunnel workout – p1 goes, p2 follows and cannot begin the next station till p1 has finished; for total time as score:
5 Min AMRAP
5 Tire flips
10 Lunges
100m run
5 Min
3 Ring Dips
5 Box Jumps
7 Burpees
5 Min
5 db hang Squat Clean Thrusters
20 Double Unders
5 Min
100m Row
1 Rope Climb
10 KBS 53/35
5 Min
3 HSPU
10 Box Jumps (step down)
Move at a pace you can maintain for the entire 5 min AMRAP. Rest 3 Min between rounds and go in any order.
Future Crossfitter on Board!
Shoulder Press
1-1-1-1-1
+
4 Rounds:
12 KB Snatch (6 each arm) 53/35
48 Double Unders
Post load/time to comments. The Dunk Truck will be here Monday! They have opened a few more spots so if you would like to schedule do it now! Click here for the dunk truck schedule. Click here to sign up for the Paleo Lock Down, the cost is $30.
Jason Marcus pulls 315
Deadlift
1-1-1-1-1
+
5 Rounds:
12 OHS 95/53
6 Toe 2 Bar
12 Thrusters w/db’s 30/15
6 Pull ups
Post time to comments.
Griffin goes for the 97lb kettle bell!
