February 14, 2017

16640741_10208832584754721_9175458159223292150_nMETCON
For time:
800 meter run
50 wall balls 20/14#, 10/9′
40 box jumps 24/20″
30 power cleans 175/113# (Int. 135/93)
20 shoulder to overhead
800 meter run

CROSSFIT LEAN (8:30 AM CLASS)

A. Hollow body hold (rig) Tabata
Then, handstand hold Tabata

B. 21-15-9-6-3 reps for time of:
Box jumps
Shuttle sprint 30′
Ring rows

February 13, 2017

14801243_10210048289678090_1311902013_nSTRENGTH:  Squat Snatch
15 Minutes to Complete:
4 Squat Snatches using 60% of your 1RM
3 reps at 65%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
1 rep at 90%
1 rep at 95%
1 rep at 100%
1 rep at 100%+

METCON

7 Minute AMRAP of:
– 3 Bar Muscle Ups (Int. 5 Strict Pullups )
– 6 Deadlifts 225/153# (Int. 185/123)
– 9 Bar Facing Burpees

CROSSFIT LEAN (8:30AM CLASS)

For time:
100′ walking lunge
90 sit-ups
80 mountain climbers
70 wall balls
60 Russian kettlebell swings
50 calorie row or 800 meter run
40 pull-ups
30 dumbbell burpees to push press
20 toes to bar
100′ walking lunge