Rewind

Monday Nov 12 2018


CrossFit Kids will be starting the next 8 week session on November 25th through January 16th. Please take a look at the programs tab and click on the CF Kids tab for more details. Contact Justin to get your kiddos signed up!!
Have a great Monday!
1.) Every 2 minutes for 10 minutes Power Clean & Power Jerk establishing session 1RM
Then every 2 minutes
1 Power Clean & Power Jerk @ 95%
2 Power Clean & Power Jerk @ 90%
*2.) Every 3 minutes for 15 minutes 2 Back Squat establishing session 2RM
Complete 3-5 in no more than 5 sets each
*3.) Establish session 2RM Split Jerk
*4.) Establish session 2RM Push Press
*5.) Establish session 2RM Bench Press
1.) Rewind
7 minute AMRAP
25 Double Unders
2 Muscle Ups
5 Front Squat 185/135lb
*2.) 10 minute EMOM
10 Hand Release Push-ups
1 Rope Climb
*3.) 21-15-9
Power Snatch 75/55lb
Box Overs 24/20"
*4.) 50 Back Extensions
Note: Slow and precise
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4+ 1 MU RX
PC+J 205#
135# DL instead of FS. MUP with purple band. PC^120#, failed PJ. 1@115#. 2@110#.
3 + 1 FS 🐢(85# FS for 2 rds then 95# for the rest)
MU progressions. PC&J ^ 120#
3 rounds. modified the MUP's.
PC & PJ up to 175#
4 rds - 30sec time cap, mup, 95#
Pc&j 115# (failed jerk at 125#)
4+1 fs. Fs 105#, mod mu progression. 125 power cln, missed power jerk.
3 rounds
165# PC & PJ / 155# FS
4 + 1Mu prog., 55#, 45#plate step ups
PC&J^ 70#