Squat Clean: Touch and Go AHAP
5-5-3-3-3-1-1-1-1
20 min Gymnastic/Double Under Practice
Reminder: TLC will be closed Fri afternoon
and Saturday morning. Happy Halloween
Strength- 5x5 Strict Press AHAP
Met-Con: from CrossFit.com
3 rounds for time of
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups
Open Gym
5:00-6:30am
4:00-6:00pm
Strength- 12 min EMOM
2 Snatch Grip Deadlift + 1 Snatch High Pull 110% of 1 rep [pause 3sec just below the knee]
Met-Con: from main site- CrossFit
3 rounds for time of:
Run 400 meters
30 Air Squats
115-lb. push press, 20 reps
Strength- 6x4 Back Squat [ all 4 sets at same weight. 80% of 1 rep]
Met-Con- 3 rounds for time of:
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell
TLC will be closed until Monday Oct 27, 2014
B'fast Club will meet @ 5:00am.
Doors will not open until 6:00 Fri evening.
From MFFL Wods
"Grace"
30 Clean and Jerks for time
135/95 125/85
10:00 cap
Rest 10:00
3 MINUTE AMRAP Back Squats (racked)
Men & Women <35 (175/115lb)
Men 35-49 and Women 35-49 (155/105lb.)
Men 50-59 and Women 50-59 (135/85 lb.) -
20 Min to find 1RM on Back Squat
20 Min to find 1RM on Clean
Open Gym
5:00-6:30am
4:00-6:00pm
16 Min EMOM
Even- 5 Atomic Sit ups
Odd- 5 HSPU
20 Min AMRAP
3-4 man teams
200M Row
5 KBS 50/35
10 Wall Balls 20/14