Strength: Back Squat: 5 X 5 @ 8-9 RPE ( roughly 70-85% of previous 3RM, make small progress in load from set to set, leading to last set at a 9 RPE) Conditioning: 8 minute AMRAP: 5 Deadlifts at 70% of 1 rep max. [Max Load 275# male, 183# female] 10 Box Jumps(30/24), (24/20), (18/12) …
Strength A. 10 minutes to establish heaviest Snatch possible. B. 10 x 1 every :30 using 75-80% of A. Conditioning Complete for time: 800m Run -Rest 2 minutes- 21-15-9: Push Press (135#/93#, 115#/73#, 95#/63#) Toes-2-Bar -Rest 2 minutes- 800m Run
For those of you who completed 16.1 on Friday, well done! Standings for the Team Bc vs. Team Hatch Challenge will be posted Monday. If you have not completed 16.1, you will have time to do so during class on Saturday, open gym on Sunday (8am-10am) or Monday if need be. Team WOD Teams of three …
Workout 16.1 ADVANCED Complete as many rounds and reps as possible in 20 minutes of: 25-ft. Overhead Walking Lunge (95#/63#) 8 Bar Facing Burpees 25-ft. Overhead Walking Lunge 8 Chest-to-Bar Pull-ups *For those competing in the CrossFit Games Open, this includes Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters …
