ATTENTION: we will not be running the final open wod next Monday. You have Friday morning from 530 to 730am and Friday afternoon from 400 to 700pm and Saturday from 100 to 200pm. Monday will be CrossFit South programming only. Tough titties.
A) Press 20 minutes to establish 5RM bench press B) King Kong 3RFT 1 deadlift, 455/275 2 muscle ups 3 cleans, 250/155 4 hspu, strict *no scaling, this is a benchmark wod of skill and strength… You can do the following instead: B2) Kiddy Kong 3RFT 5 deadlifts, 70%1RM 4 Turkish get ups 3 hspu…
A) Barbell complex 10-9-8-7-6-5-4-3-2-1 Deadlift Hang power clean Front squat Shoulder to overhead *30 min, rest as you see fit, add weight every round B) Paige 22 double unders Then… 3RFT 26 ball slams 26 goblet squats 26 push ups onto slam ball Then… 22 double unders Happy 22nd bday Paige!
I’ve noticed some damage to some of the newer 25# and 10# plates recently. Some of the barbell sleeves are beginning to spin slower, too. One of the rules on the board is to respect the equipment and drop as a last resort. Bumper plates are for your safety, not because you’re lazy! IF YOU…
A) Press Strict snatch-grip behind the neck press + snatch-grip front rack press, heavy B) EMOM 12 3-6x halting power snatches @ 65% 1RM C) AMRAP 7 10 double unders 5 power snatches (65% 1RM) 20 double unders 5 power snatches 30 double unders 5 power snatches 40,5…50,5…60,5…etc