Wednesday 2/8/17
Front Squat 2 reps @ 70%, 2 reps @ 75%, 2 reps @ 80%, 2 reps @ 85%, 2 sets of 2 reps @90% then... 5 min AMRAP 12 Wall Balls 20/14 8 Burpees 2 min rest 5 min AMRAP 12 KB Swings 53/35 8 Lateral Box Jumps 20"
Tuesday 2/7/17
Ring Rows 5 sets of ME Banded Tricep Pull Downs 5 sets of 15 then... 10 min EMOM 6 T2B + 6 Power Clean and Jerk 135/95
SIGN UP FOR THE OPEN
Clippers!!!!!! I remember all the excitement after the Clash of the Clippers. Everyone had tremendous fun competing and cheering on your fellow crossfitters. This year, for the 2017 CrossFit Open, we our setting up an in-house team competition, The Intramural Open....
Monday 2/6/17
Bench Press 3 sets of 3 reps 70%,80%,90% then... 3 rounds 400m Run 20 Goblet Squats 53/35
Friday 2/3/17
Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 85%/1 90%1 then... 3 Rounds 50 Double Unders 15 Power Cleans 135/95 5 Muscle Ups
Thursday 2/2/17
Rear Delt Raises 5 sets of 10 reps Good Mornings w/ barbell 5 sets of 10 reps then... For time: 40 Wall Balls 20/14 20 Burpees 30 Wall Balls 15 Burpees 20 Wall Balls 10 Burpees
Wednesday 2/1/17
Front Squat 60%/3 70%/3 75%/3 80%/3 (85%/3)4 then... 12 min EMOM (30 sec transition time between) 1st min: Row for Max Calories 2nd min: Max Effort Push Press 95/65 3rd min: Max Effort Russian Twists 20/14
Tuesday 1/31/17
Pendlay Rows 5 sets of 7 Reps then... 14 min AMRAP 9 Russian KB Swings 70/53 15 Box Jumps 24/20 21 Ab Mat Situps
Monday 1/30/17
Bench Press 3 working sets of 5 reps; 65%,75%,85% then... For time: 100 Double Unders 27 Thrusters 95/65 30 Bar Facing Burpees Over the Barbell 27 Thrusters 95/65 100 Double-Unders
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