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Lift: Bench Press - 4 x 5 Reps @80% - E3M --- Accessory: Z Press - 3 x 6 Reps --- WOD: 20 Min Ping Pong EMOM Odd - 15 Hang Power Snatch - 55/35 L1, 65/45 L2, 75/55 L3 Even - 10 Double Unders or attempts L1, 20 DU's L2, 30 DU's L3
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Strength: Deadlift - 4 x 5 Reps @80% - E3M --- Accessory: 1 1/4 Front Squats - 3 x 10 Reps --- WOD: 4 Rounds for time 5 Clusters - 65/45 L1, 95/65 L2, 155/105 L3 10 Toe 2 Bar 400 Meter Run Skill: Hand Stand Holds or Walks --- WOD: “The Juice” 5 Rounds L1, 6 Rounds L2, 7 Rounds L3 1000 Meter Row 1 Power Clean - 135/95 L1, 225/155 L2, 275/185 L3 10 Push Ups L1, 3 HSPUs L2, 5 HSPUs L3 *Yes, you can scale to an appropriate for you load on the power cleans Strength: Strict Press - 4 x 5 Reps @80% - E3M --- Accessory: Stationary Dips - 3 x Max Reps --- WOD: For time 21-15-9 Power Clean - 65/45 L1, 95/65 L2, 135/95 L3 Knee Push Ups L1, Push Ups L2, Ring Push Ups L3 Strength: Back Squat - 4 x 5 Reps @80% - E3M --- Accessory: Reverse Standing Lunge Steps - 3 x 6 Reps - each side --- WOD: “Helen” - 3 Rounds for time 400 Meter Run 21 American KB Swings - 53/35 12 Pull Ups No class today (Saturday the 12th.) Hosting the CrossFit Gymnastics Course Saturday and Sunday.
Strength: Bench Press - 3 x 5 Reps @80% - E3M --- Skill: Turkish Getups - 3 x 5 Each Side --- WOD: 4 Rounds for time 25/22 Calories on Assault Bike 10 KB Snatch LT - 35/26 L1, 53/35 L2, 70/53 L3 10 KB Snatch RT - same Strength: Deadlift - 3 x 5 Reps @80% - E3M --- WOD: “Double DT” - 10 Rounds for time 12 DLs - 75/55 L1, 105/75 L2, 155/105 L3 9 Hang Power Clean 6 Push Jerk --- Extra Credit: Spiderman Planks - 3 x 8 Reps (each leg) Conditioning: Every 3 Mins for 30 Mins
:45 Max Calories Assault Bike 2:15 Walk / Rest Strength: Strict Press - 3 x 5 Reps @80% - E3M
--- Accessory: Side Lateral DB Raise - 3 x 12 Reps --- WOD: 5 Rounds for time 20 Ring Row X 2 L1, Chin over Bar L2, C2B Pull Ups - L3 40 Push Ups 60 Air Squats |
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