1. 3 position clean +1 Jerk heaviest possible no dropping (floor, hang, high hang) 2. Back Squat 5@75 3@85 1@95 1+@95 3.Double DU Annie 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit ups 4.5 min amrap 10 cals Air Bike 5 HSPU
1.Back Squat 5@75 3@85 1@95 1+@95 2.Double du “Annie” 100-80-60-40-20 du’s 50-40-30-20-10 sit ups
1.Push press 5@75 3@85 1@95 1+@95 2.3 RFT 6 deadlifts 275/185 12 Box jumps 24/20 18 TTB 3.8 RFT 1 leg less rope climb 10 push ups
1.Push press 5@75 3@85 1@95 1+@95 2.3 RFT 6 deadlifts 275/185 12 Box jumps 24/20 18 TTB
1.1RM snatch 2.1RM clean & jerk 3.Front Squats 5@75 3@85 1@95 1+@95 4.“Fran” 21-15-9 Thruster 95/65 Pull up
Stay tuned for an email soon that will start road mapping how we are going to attack all of you that sent back in the goal sheets. One on one nutrition coaching, work shops/open gym (AKA “Singlet Saturdays”) to work on technique and functional movement screenings and individualized plans on fixing your mobility. There are …
Team “DT” 5 rft 12 deadlifts 155/105 9 hang power cleans 155/105 6 jerks 155/105 Partner a. Completes full round. Then partner b. Will go. Each does 5 rounds for a total of 10 rounds by the team.
Goat Day OTM x 20 even minute goat 1 odd minute goat 2 Goat day is a day to work specifically on your weaknesses. If you are unsure what to do, the coaches will decide for you. It is our job:)
1.Hang power clean 75%x5 85%x3 90%3×1 2.Clean pull 95×3 102x3x1 3.3×3 Back squat 85% 4.Do class metcon as is or if solo do 4x1000k row rest 1:1
1. Back Squat 3×3 reps 85% 2. Teams of 2 8 x1000k row for time One works while one rests switch after each 1000k completed
CROSSFIT RESOURCES
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
Gym Fitness Center
Gym Fitness Center
