Tuesday 071117

Power Snatch + Snatch
Every :90s x 7 Sets @65-70%

For Time:
20 Box Jumps
15 C2B Pull-ups
10 Box Jumps
15 C2B Pull-Ups
10 Box Jumps
15 C2B Pull-ups
20 Box Jumps

Twins Crossfit No comments

Friday 070717

Front Squat
4×9 @ 75% every 2:30.

5 Min Amrap
10/7c Row
10 Wall Balls(20/14)
-Rest 2 Mins-
5 Min Amrap
3 Bar Muscle Ups
6 Hang Pwr Cleans(155/105)

Monday 070317

Back Squat
10×3 Every :90s
@82.5-85%

-Metcon-
15-12-9-6-3
Push Jerk 135/95lbs
Burpee over Bar
**8 Min Time Cap**

Extra Credit
Gymnastics Work
1 HsPu Every :20 x 10 Mins

Friday 063017

Push Press
4 Push Press + 2 Push Jerks
Every 2:30 @ 75/77.5/80/82.5% of PP

For Time:
30/20 Cal Row
25 Db Snatches (50/35)
20 Box Jump Overs (24/20)
25 Db Snatches (50/35)
30/20 Cal Row

Twins Crossfit No comments