STRENGTH :

DEADLIFT > 75% x 5 : 85% x 3: 95% x MAX REPS

STRICT PRESS > 75% x 5: 85% x 3: 95% x MAX REPS

WOD:

5 ROUNDS:

-9 DEADLIFTS ( 315/205)

-15 THRUSTERS (95/65)

-21 BROAD JUMPS (5′)

-400M RUN

hAPpY fRIdAy!!! WE GOT THE KILLER WORKOUT TODAY FOR ALL MY DUDES AND DUDETTES!!!! HAHA, LITTLE FRIDAY HUMOR. BUT SERIOUSLY TODAYS WORKOUT IS GONA BE A BURNER. HOPE EVERYONE SAW MY MESSEAGE YESTURDAY ABOUT THE FACEBOOK. PLEASE LEAVE ANY COMMENTS YOU HAVE ON THE FACEBOOK PAGE. COO!!! LETS GET IT TODAY AND LEAVE IT ALL IN THE GYM!! START YOUR WEEKEND OFF RITE!!!
BEASTMODE!!!

SKILLS:

-5 MIN MAX DOUBLE UNDERS

-5 MIN MAX HANDSTAND HOLD

WOD:

” TRENTON”

- RUN 2000M

- 42 WALL BALL

- 42 PULL UPS

- 42 D.B PUSH PRESS ( 45/25)

- 42 D.B POWER SNATCH ( 21 EACH ARM)

- 42 CAL ROW

WHAT UP EVERYONE, SORRY ABOUT ALL THE WEBSITE ISSUES. THERE ALL UNDER CONTROL NOW, SO START CHECKING IT OUT. PLUS THERES A PROBLEM OUR FACEBOOK PAGE, SO IT WILL JUST SHOW OUR POST JUST ON THE WALL SO CHECK THE PAGE OUT FOR INFO. PLUS CHECK OUT GABE SUBRY’S OUT LOOK ON MENTALITY DOING CROSSFIT AT. games.crossfit.com/features/mentality
HAVE A GREAT DAY!!!
BEASTMODE!!!!

STRENGTH:
-400M SLED PULL

- 1 FRONT SQUAT EMOTM USE 90- 95% 1RM

WOD:

-30 BOX JUMPS

- 30 KBS

- 30 GHD S.U.

- 30 BOX JUMPS

- 30 KBS

-30 TOE – 2 – BAR

-30 BOX JUMPS

-30 KBS

-30 BURPEES

STRENGTH:

-POWER SNATCH- 5 x 3 ( :40)

- SNATCH DEADLIFT – 3 x 3

WOD:

1 – 10 LADDER:

-HANG POWER CLEANS ( 155/105)

-C – T-B PULL UP

-200M RUN

STRENGTH:

BACK SQAUT 75% x 5, 80% x 5, 85% x MAX REPS

BENCH 75% x 5, 80% x 5, 85% x MAX REPS

WOD:

” KYLE WILLIAMS”

10 ROUNDS:

- 5 DUMBELL SQUAT CLEAN THRUSTERS ( 45/25)

- 10 STEP UPS ( 5 ON EACH LEG) ( 20 BOX)

* EVERYTIME DUMBELLS ARE DROPED 5 BURPEES

STRENGTH:

-SNATCH BALANCE – 5 x 2

OR

-OVERHEAD SQUAT – 5 x 2

WOD:

15-12-9-6-3

-POWER SNATCH (95/65)

-WALL BALL ( 30/20)

-BURPEE BOX JUMP (24/20)