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Back squat, 5×5 (A)
4 rounds of:
2 minutes of rowing
1 minute of chest to bar pull-ups
*Score is total calories rowed and pull-ups completed.
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Snatch and power snatch technique
Open 14.1
10 min AMRAP:
30 double unders
15 power snatches, 75/55
Register here for the CrossFit Open! CLICK HERE
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Deadlifts, 5×5 (A)
5 rounds for time:
10 overhead squats, 105/75
10 HSPU
All morning and evening classes are CANCELLED! 5:30, 6:30, and 7:30am are cancelled and removed from the calendar. Classes will resume at 12 noon. Sorry for the inconvenience! Be safe and be warm!
The noon workout is on as planned.
Register here for the CrossFit Open! CLICK HERE
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Muscle up technique and EMOM
“The Chief”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
http://www.crossfit.com/mt-archive2/004152.html
7:30pm class tonight is closed because of the impending snow storm. Be safe, and warm.
Sign-up for the CrossFit Open NOW! We have 11 days. CLICK HERE
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Push Press, 5×2 (A)
Tabata intervals of:
Burpees*
American Kettlebell swings, 24/16
Box jumps (games standard), 24/20
Score = total reps
*Burpees must finish by touching a point six inches above reach.
