BENCH MARK WOD DAY!

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions, Barbell Good mornings
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

========================================================================

Strict Press
3 x 70%, 80% and 3+ x 90%

3 sets not for time:
1 min Weighted Plank 45/25, Fx: 25/15
10 DB Tricep extensions each side
20 Glute bridges BW
Rest as needed/not for time, for quailty

Strength Schedule:
Tuesday: Strict Press/ double strength
Thursday: Back Squat
Saturday: Bench Press

=========================================================

EMOM 16:
Min 1: 5 OHS 135/95 Fx: 95/65
Min 2: 8 Burpees over Bar
Min 3: 5 Clean and Jerks 135/95 Fx 95/65
Min 4: 10 Cal Row

AMRAP 12:
200 M Run
12 Box Jumps 24/20
12 KB swings 32/24 ,24/16
12 Goblet squats 32/24, 24/16

Yoga with Claire at 5:45 pm. $10 drop in

==========================================================================

Deadlift;:
5 x 65%, 75% and 5+ x 85%

AMRAP 10:
10 Thrusters 100/70, FX: 75/55
10 K2E, Fx: Hanging Knee raises

Kipping/Butterfly Pull up technique
Rx: 3 ME Sets of Pull Ups
rest 1:00 between sets

3 Rounds for total time:
15 Box Jumps overs 24/20
15 HSPU
15 Power Snatches 115/80, Fx: 95.65
Rest 1:00
*feet can land on box