Thursday 1.11.18

10 EMOM ( start at 65% add every 2 sets)
1 Clean + 1 hang clean (below knee)

3 minute AMRAP
9 thrusters 95/65
35 Double Unders
REST 3 minutes

3 minute AMRAP
9 power snatches 95/65
3 bar muscle ups
REST 3

3 minute AMRAP
14 DB snatch 50/35
7 burpee box jump over 24/20
REST 3

3 minute AMRAP (if you finish this then you rest remainder of the time)
15-12-9-6-3
Over head squats 95/65
Bar facing burpee

EXTRA
Power snatch 7 cap 8/8/8/8 AHAFA TNG

Tuesday January 2nd 2018

18 min window
(H5) heavy 5 back squat

4 rounds (12min cap)
20 cal BIKE (row if no bike)
15 C2B/kip/RR Pull-Ups
10 ring/horn/box dips

Extra (done outside of class)
10emom (65% then add weight every 2 lifts if form is good)
Snatch+ hang snatch (below the knee)

MAX SET C2B IN :40
(alternate between B1 & B2 7 TIMES. Move right into C2B after you finish the bike then rest one minute before you preform B1. Again)
B1.MAX cal bike
B2.40% UB C2B

Friday 12.22.17

"12 Days of CrossFit"
12 Rounds for time of: 
1 Thruster, 135/95
2 BJ, 30/20
3 Push Press, 135/95
4 TTB
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 Sit-up
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 oz. Beer or Burpees.....or both!

Extra
OverHead Squat build to Heavy 4 in 18mins

7 EMOM
MAX UB wall balls in :40 ( one max set. If you drop before :40 rest until next minute)