“Grace”

“Grace”

30 clean & jerks 135/95

 

Strength:

Build to a heavy clean and jerk.

9-26

Monday
*this week we will be testing some benchmarks before we complete the strength.

“Helen”
3 rds
400 run
21 kb swings 53/35
12 pull-ups

Strength
Back squat
3×3@85%
5×1@90%

“Anyway you can!”

Anyway you can”

800 meter run (can be divided but on one person runs at a time 70 pull ups
60 deadlifts 205/125
50 burpees
40 Hang power snatch115/75
30 plyo push-ups
20 thrusters 115 /75
800 can be divided

Reps and runs can be divides anyway you want!

Choose your own adventure!

Friday
OHS
Find a 1 rep max
Then
Find a 10 rep max

WOD
Choose your own adventure!
(Pick one of the following three WODs.)

Isabel
30 snatches 135/95

Randy
75 snatches 75/55

Amanda
9-7-5
Squat snatches 135/95
Muscle ups

9-22

Hang Clean and jerk
Complete 6 sets of 2 at 65% or greater

WOD
From CrossFit Linchpin
27-21-15-9
Wall balls
Clean and jerk 95/65

9-21

30 hspu
30 strict pull-up

WOD
3 rounds
EmoM
Min 1 – 5reps of 4sec descent goblet squat 53/35
Min 2 – kb sdhp 53/35
Min 3 – 20 sec handstand hold
Min 4 – toes to bar
Min 5 -rest

9-20

Happy Birthday Jenee!!!

3 sec pause back squat
Find a 2rm

WOD
12 minutes
Even: m.e. ball slams 30/20
Odd: m.e. burpee box jumps 24/20

 

Finisher:

39 burpees to Celebrate Jenee!!