15 Minutes to a Heavy Snatch and 3 Rep Weighted Strict Pullup Then….. 50 DB Snatches 50/35 5 Muscle Ups 40 Burpees 5 Muscle Ups 30 Hand Release Pushups 5 Muscle Ups 20 Power Snatches 115/83 5 Muscle Ups Order your very own Marco Alejandro Regional 2018 tee or tank here: https://crossfitmfpatlanticregionals18.itemorder.com/sale ...Read More
Enduro (10am) COMPLETE THE 3 10 MINUTE AMRAP’S IN ANY ORDER 10 Min AMRAP 2k Row *Max Pull-ups in remaining time —2 min rest— 10 Min AMRAP 5 DB Thrusters, 50/35 10 Push-ups 15 Toes through Rings —–2 min rest—- 10 Min AMRAP 50 Double Unders 30 Lunges 10...Read More
Every 4 Minute On The 4 min (6 sets) 1st set 200m Run + 10 Power Cleans 155/105 2nd set 200m Run + 10 Shoulder to Overhead (Press/Push-Press/Jerk) 155/105 Scale weight to the limiting lift. It’s official our OG (Original Gym Member) Dr. Janice Baker is back! Read More
Overhead squat 2-2-2 Then: 400 Meter Run 21 Over Head Squats (95/63) 21 Box Jumps 400 Meter Run 15 Over head Squats 15 Box Jumps 400 Meter Run 9 OverHead Squats 9 Box Jumps Post Loads and Times to Zen And comments: Read More
Press: 5 Rep Max (increase weight from last week) Then… 2 x M.E burn out sets (8-12 reps) Then… 5 Min AMRAP 120 Double Unders Max Deadlifts remaining time, 225/153 –— 2 min break—- 5 Min AMRAP 50 /40 Cal Assault Bike Max DB Shoulder to OH remaining time, 50/35 ...Read More
EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. 3 Rounds 10 Burpee Ring or Burpee Bar Muscle Ups 10 Squat Cleans 135/93 Sign up for the Super Summer Total here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904 Read More
Box Squats: 5 x 5 Then….. 12 min EMOM 1st min 3 Wall Climbs (when you finish before 30 sec hold last wall climb till 45 sec) 2nd min 5 Burpee Broad Jumps (when you finish BBJ hold bottom of squat till 45 sec) Read More
