041715

Barbell WOD

then

400m run

15 power snatches (if set is not unbroken for every break 200m run must be done)

400m run

12 power snatches (if set is not unbroken for every break a 200m run must be done)

400m run

9 power snatches ( if set is not unbroken for every break a 200m run must be done)

041715

THE GYM WILL BE CLOSED THIS SATURDAY FOR THE FESTIVUS COMP BEING HELD AT CROSSFIT NATOMAS. IF YOU CAN COME OUT AND SUPPORT THE MULTIPLE ATHLETES WE HAVE COMPETING!

ESTABLISH A 1RM DEADLIFT

 

WOD:

EMOM x 20

Even minutes max burpees in the first 40 sec

Odd minutes max pull ups in the first 30sec

 

041615

Establish a 1rm Strict Shoulder press

Skill:

pistols

 

WOD:

WIth a running clock

0:00-5:00min

30 Thrusters 135/95#

5:00-10:00min

500m row

10:00-15min

3 rounds

10 push press 135/95#

10 bar over burpees