 Strength :
15:00 EMOM 5 Rounds 1st Min row: Strict Pull Up 2nd Min; Strict C2B Chin Ups 3rd Min: Foot Elevated Ring Rows Flexibility: 2 rounds : 20 situps to straddle 10 bridge ups 2:00 Super couch each leg Metcon : 4 Rounds: 300m Row 20 Push Press (95/65) 10 Pull ups Strength Class: Back Squat 5-5-5-5-5 @ 80% Bent over Row 3-3-3-3-3 between rounds Clean Pull 3-3-3-3-3
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 Strength:
10:00 EMOM 2 Reps Each Leg Front Rack Bulgarian Split Squat Metcon: 21-15-9 For time: Power Clean, 135/95 Front Rack Lunges, 135/95 Push Jerks, 135/95  Strength:
10:00 EMOM 3 reps Clean Pull Metcon 1: 5 rounds: 5 Deadlifts (225/155) 5 Handstand Push-Ups -rest 2min Metcon 2: 4 rounds: 4 Deadlifts (275/185) 4 Deficit HSPU (6/3″) -rest 2min Metcon 3: 3 rounds: 3 Deadlifts (325/205) 3 Deficit HSPU (9/6″)  Flexibility:
1:00 Each Side Banded Bully 10 Skin the cats 2:00 Bench shoulder opener Strength: 10:00 EMOM Odd: Muscle Up Even: Strict C2B Pull up Lowest round = score Metcon: 3 Rounds: 25 Cal Row 3 Rope Climbs, 15′ 12 DB 1-arm Snatch, 70/50 (6/side) Strength Class: Front Squat 3-3-3-3-3 Hang Squat Clean 3-3-3-3-3  Endurance:
15:00 EMOM 5 Rounds 1st Min row: 200m 2nd Min; 20 Hollow Rock 3rd Min: 20 Push Ups (rounds 1, 3 & 5 Ring Rows if you were here Tues) MetCon: 12:00 AMRAP 3 hang power cleans, (185/125) 6 Ring Dips 9 box jumps, 30/24 27 double-unders  Strength :
10:00 EMOM Odd: Strict HSPU Even: Toes to Bar Lowest Round = Score Flexibility: 2:00 Each Leg Super Couch Stretch Banded Pigeon Stretch Metcon : 20-18-16-14-12-10-8-6-4-2 Bench Press (135/85) Back Squat (135/85) Strength Class: Snatch Pull 3-3-3-3-3 Bent over Row 3-3-3-3-3 between rounds L-sit hold until reach Total time of 4:00  Strength:
10:00 EMOM 1 complex each min of: Deadlift, Hang Squat Clean, Jerk, Back Squat Metcon : 100 double unders 7 Squat snatch (115/75) 75 double unders 7 Squat snatch (135/85) 50 double unders 7 Squat snatch (155/105)  ***NOTE*** 4-7 PM classes with be athlete led as all available coaches will be competing at the Aylmer Fair Fitness event
Strength: 10:00 EMOM Odd: Push Ups Even: Ring Rows Lowest round = score Metcon : 20:00 AMRAP 50 Double Unders 40 Sit ups 30 push ups 20 Cal Row 10 Pull Ups  Strength:
10:00 EMOM 3 Reps L-sit to Toes to Bar/Rings Flexibility: 2 rounds 20 Spinal Rock 20 Swinging Plank Metcon: "Nate" 20:00 AMRAP 2 MU 4 HSPU 8 KB Swing (75/55) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.  Strength:
10:00 EMOM 3 Reps OH Squats MetCon: 5-4-3-2-1 Back Squat, (185/135) Push Jerk, (185/135) Rest 2:00 5-4-3-2-1 Back Squat, (155/115) Push Jerk, (155/115) Rest 2:00 5-4-3-2-1 Back Squat, (135/95) Push Jerk, (135/95) |
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