Deep thoughts.
Warm-up with Burgener Warm-upMuscle snatch 1-1-1-1-1 repsPower Snatch 3-3-3-3-3 repsSnatch 5-5-5-5-5 reps Post loads to comments. This weekend marks the beginning of our nutrition challenge and while most things
The Time is NOW!
3 Rounds for Quality of: 3 Pull Overs 6 Pistols 10 Meter Handstand Walk or 15 Shoulder Taps Rest as needed, then perform 5 Rounds for time of: 6 Handstand
Body Shot.
“Carse”21-18-15-12-9-6-3 reps for time of:95 pound Squat cleanDouble-under185 pound Deadlift24″ Box jump Begin each round with a 50 meter Bear crawl. Jason Khalipa 18:07, Cheryl Licon 24:10 (65lb clean, 115lb
Otherworldly
Team WOD! In teams of two, complete 3 rounds of the following Row 500 meters and Double unders for reps Ring dips (25 reps for gentlemen, 20 for the ladies)
Leading the Way
2 Rounds for Quality of: Hollow to Arch Rolls, 20 feet 5 Bar Taps, rest, 5 Bar Taps 5 Muscle-up transition progressions Rest as needed, then perform “Joshie” Complete three
What to do . . .
Strength Programming discussion tonight at 8:30 after On Ramp! Review and perform the Burgener Warm-up Then perform one of the following: 3 Rounds for quality of: 5 Muscle Snatches 5
Test, Retest
CrossFit Games Event 10 For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 108 pounds 30
Time vs. Task
Warm up with the “Classic warm-up” AMRAP 7 minutes of: 5 Thrusters (95#/65#) 10 Kettlebell swings Rest 4 minutes and then perform your score (rounds and reps) for time. Goal
The Morning After
Complete 4 Rounds for Quality of: 4 Forward Rolls 6 Pistols, weighted if possible, increase load each round 10 second Hanging L-sit Rest as needed, then perform Complete as many
Cheers!
Deadlift 3-3-3-3-3 repsRest:As a team of 2, perform as many 50m sprints as possible in 6 minutes. Post loads and rounds to comments. Happy Birthday to you!!!!!!!!!!! Today we toast
