Submit your 2016 Spring Hoodie order. Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.
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Deadlift Box Jump Combo
5 Sets of:
3 Deadlifts @ 85%
6 Box Jumps 30/24, 24/20
Rest 2:00
EMOM 20:
Odd: 15/12 Cal Row
Even: 5 Shoulder to overhead @ 70-75%
Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:
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Submit your 2016 Spring Hoodie order. Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.
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“Muscle Ups:
RX: 30 muscle-ups for time
FX: muscle up technique
FX can choose to do pull-ups for time (choose a challenging number) if desired
6 Rounds For time:
6 Thrusters 135/95, FX: 95/65
6 Overhead squats 135/95, FX: 95/65
Run 200m
ATHLETES REMEMBER TO SUBMIT YOUR 16.2 SCORES FOR VALIDATION!!!
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Back Squat
5 x 3 (A @ 90%)
AMRAP 12:
3,6,9,12, increase by 3 until time cap
Power Snatches 95/65 FX: 75/55
Handstand push-ups
Sunday “Open” open gym time today from 10-11:30 am
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Yoga with Claire at 5:45 pm. $10 drop in
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Muscle Up Technique:
RX: 1-2-3-4-5-6-7 for time FX: 1-2-3-4-5
*Rest as little as possible
For time:
60 Cal Row
50 Burpee Box Jump overs 24/20
*feet CAN touch the top
*Stagger Row heats for large Class
Finisher:
100 Abmat sit ups for time
Muscle Up Clinic today at 0900: Lets work on skills and drills to get you over the rings. All are welcomed, $10 drop ins.
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Sunday “Open” open gym time tomorrow from 10-11:30 am
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20 Minutes to find Heaviest UB 3 Position Snatch:
Hi Hang(hip)+Low Hang (knee)+ Floor
Conditioning:
15 min AMRAP:
30 Calorie Row
25 Push-ups
20 alternating KB snatches (24/16)
15 HSPU (feel free to add a deficit if desired)
