Strength/Skill Work Power Clean: Work up to a heavy single
WOD
21-15-9
Overhead squats
Burpees
Fot time.
For overhead squats use ~70% of OHS 5RM not to [...]
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Strength/Skill Work: Find your Power Clean 1 rep max. WOD Compare results to 091015 Thanksgiving Closings Regarding the Thanksgiving Holiday we will close after the 9:20am class on Wednesday morning and reopen on Monday [...] Triple extension!!!
Strength/Skill Work: Power Clean Optional work-sets: Power clean+clean @ 75% x 4 sets WOD Max reps of the following exercises are to be completed within the allotted time. Couplet A 4 rounds of: 40 seconds Hang Power Clean (M-115lbs, W-75lbs or ~60% of today’s max power clean) 20 seconds rest 40 seconds Ring Dips 20 seconds rest After the four rounds of the first couplet [...] Strength/Skill Work Deadlift: 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 9 power cleans (Use Grace or DT weight) 3 rounds of Cindy* 6 power cleans 2 rounds of Cindy 3 power cleans 1 round of Cindy For time. *Cindy is a CrossFit work-out where one round is [...] Strength/Skill Work Push Jerk: 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 “The Chief” 3 rounds of the following: As many rounds as possible in 3 minutes of: 3 power cleans 6 push-ups 9 squats 1 minute rest Scale as needed. Work-out last performed 090706. [...] CrossFit Strength/Skill Work Practice Dive Rolls WOD “Tabata What?” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front planks. There is no [...] |
 
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