For the ladies!
Find a 2RM Back Squat.
*Once again, let’s get rowdy!
*15 Double Unders after each round
WL- Snatch + Overhead Squat 7×1 @80%
WOD- 3 Rounds
-15 Toes to Bar
-5 Thrusters (60/40)
Happy Birthday Rob Carlyle from your CFG Team!
You have always heard that Crossfit changes lives and this is proof that it does! Jake comes in and goes 100% everyday and pushes himself and others around him all the time without any complaints. Not only has Crossfit changed his life, but he has also changed a lot of other peoples lives as well with inspiration and motivation! Proud of you Jake! Below is a interview with Jake!
Terrell just striking a pose…
HSPU 2 rounds: ladder by 2’s, hit 2 Handstand pushups then shake it off, hit 4 and repeat till failure. After doing 2 rounds rest a “little” then go for a max set! (if going up by two is hard then go up by 1)
The fun part! 3 rounds rest 1:1
Run 400 m
Let’s all Clean and Jerk like Coach Caleb!
Clean and Jerk- 2×80% 1×85% 1×90% 1×95%
*Don’t be afraid to be loud on these!
WOD- 3 Rounds
-6 Power Cleans (70/55)
-12 Ring Dips
Happy Birthday to Josh Vallem from your CFG team! We hope you are doing well at BYU!
Nick Diaz crushing a 120kg Clean!
Front Squat- 3×10 AHAP
*First set must be at least 70% of 1RM
WOD- 8 Min AMRAP
-3 Power Snatch (70/45)
-6 Strict HSPU
-9 Toes to bar
The day has come! Partner WOD!
Both partners must complete 4 rounds. One partner does the whole round then the other partner does a complete round until you both do 4.
- 10 Front squats (50/30)
- 10 Box jumps (24/20)
- 10 Pull ups
Strength: 4×5 at 80% of your 5 rep max you found last week!
- Double unders
- Wall balls
- Push ups