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Strength/Skbaill Work: Push Jerk WOD 7 Rounds of 5 Push Jerks 15 Back squats For time. Use 50% of your 5 rep max push jerk. No racks for this work-out. Take the bar onto your back after the 5th push jerk. The push jerk off your back once you finish the back squat may count as the first rep of the next [...] Strength/Skill Work: Back Squat WOD As many rounds as possible in 14 minutes of: 400m run 50 feet single arm overhead walking lunge (Complete 25′ per arm. M-45lb DB or KB, W-25lb DB or KB) 7 Hanging toes-to-bar This WOD was last completed on 090730. Check your books and exceed what you completed last time! ***CFA will be closed for the 5:30pm and [...] Strength/Skill Work: Back squat WOD 5 rounds of: 200m run 7 power cleans (Use ~75% of your max power clean not to exceed 185/105lbs) For time. **Beginning TOMORROW 6am sessions will be added to Tuesday and [...] Strength/Skill Work Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed. WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time. Use ~60% your DL 1RM Optional strength work Power snatch 65% x 1 x 3, 70% x 1 [...] CrossFit Strength/Skill Work Back Squat: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 20 Power Cleans (M-135lbs, W-95lbs) 400m run 20 Chest-to-bar Pullups For time. ____________________________________________________________________________________________________________________ ICE Training Strength/Skill Work Back Squat: Heavy single then 2×2 @ 85% Snatch: 80% of max 3×2 WOD 20 power cleans (M-155lbs, W-105lbs) 400m [...] Strength/Skill Work: Find your 1 rep max Back Squat as long as you have a 5 and 3 rep from the past 3 months. WOD: This is a partner WOD. For men: lift a barbell Ground to Overhead, in any way determined, for 7000lbs. Decide with your partner what weight with which you wish to load your bar. Options include: 135lbs x [...] |
 
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