1) Build to 3 rep hang power clean max

2) AMRAP 10   135, 95
10 Deadlifts
6 Hang Power Cleans
10 Push Ups

Reminder this Saturday the 28th there will be NO class or open gym at CFM we will be going to Barbells for Boobs at CF Woburn so get signed up at the gym ASAP to get on the list last minute before we send it over.  Everyone is welcome to join and the workout can be scaled to any ability.

“Kelly”
5 Rounds for Time
400m Run
30 Box Jumps 24, 20
30 Wall Balls 20, 14

AMRAP 18
with a partner, alternate full rounds
8 Burpees
7 Shoulder to Overhead (115, 80)
6 Pull ups

1) Back Squat
5×7 @73%
2) 5×20 weighted sit ups AHAP

1) Push Jerk 6×1 @ 85%

2) AMRAP 10
25 Double Unders
8 DB Ground to overhead 50, 35

1) Build to max in 12 minutes
Clean and Jerk
2) Back Squat
5×1 @90%

In 12 minutes:
1 Mile Run
max Squat clean thrusters 135, 95
in 6 minutes:
800m Run
max Squat clean thrusters
*no rest between rounds

Barbara
5 Rounds for time. Rest 3 minutes between rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

5 Rounds for Time
400m run
15 Burpees
3 Rope Climbs

Back Squat
4×10 @70%

   
© 2016 Crossfit Merrimack