Mobility: Shoulders and Back Strength: 1/2 Tabata(4 rounds of 20s work and 10s ‘rest’) 20s of push presses(no jerks) 10s of holding at top of press(‘head through the window’) *10 burpee penalty for every time bar goes bellow shoulders, to be done after the strength. Athletes and not their egos pick the weights. rest 2…
Gym will open @ 2pm. Keep checking facebook for any changes or updates. If your stuck at home for the day with the kids take the time to sign up for the Opens. https://games.crossfit.com/ Strength: 5th week of 40 rep. Metcon: “Windows to the Walls” 4 RFT 15 wall balls (20/14) 15 Dubs 15 cal…
Wod For Cooper/ with a partner 7 RDs 12 bar facing burpees 13 cals on the rower then 3RDS 9 Bear Complex(115/85) 15 T2B
Skill: H.S.P.U progressions(15 minutes) Metcon: “15.1” AMRAP 9 15 T2B 10 Deadlifts(115/75) 5 Snatches Lv1(95/55) K2pits Lv2(85/45) kipping knee ups
Skill: 15 minutes to establish a heavy set of 2 hang cleans. Must build from 40%. Metcon: EMOM16 15 wall balls 10/8 cals AB 15 hang muscle cleans(45/25) NO DIP! 12/9 cal row
Strength: deadlift 7-7-5-5-3 building. from 4” platform(45#plates) Metcon: “Almost 14.5” 15-12-9-6-3 Thrusters(95/65) Bar facing burpees Lv1(85/55) Lv2(75/45)
Strength: 20 rep max press. 2 attempts. (ideally starting with push presses devolving into push jerks and finally split jerks) Metcon: “Snatch That” 5 RFT 3 H.S.P.U 6(3 ea.) KB snatches(53/35) 9 KBS 18 Dubs(36 singles) Lv1(hspu w/ 2 mats)(44/26) Lv2(push ups)(35/18)
Strength: 4th week of 40 rep Metcon: “Keep Counting” AMRAP 12 asc. by 2s 2 KB lunge(53/35) pull ups Burpee box jump overs(24/20) Lv1(44/26)(banded pull ups) Lv2(35/18)(low racked bar chin up)
Super Bowl LI AMRAP 4 12 wall balls 12 burpees Rest 1:00 AMRAP 4 7 Deadlifts(135/95) 7 KBS(53/35) Rest 1:00 AMRAP2 ( Half Time) max sit ups Rest 1:00 AMRAP 4 4 Front squats(135/95) 4 Hand release push ups Rest 1:00 AMRAP 4 9 Box jumps overs 9 Ball slams ‘AHAP’
Mobility: Shoulders and back Skill: Rope Climbs(10 minutes) with AMRAP 1 max rope climbs Metcon: “13.2” AMRAP 10 5 S.T.O (115/75) 10 Deadlifts 15 Box Jumps Lv1(95/65) Lv2(65/45)