“Molli” yesterday

Reminder: We’re having a CrossFit Games party on Sunday from 3:30-6:30pm. Come cheer on your favorite competitor and see what you may be capable of someday. Friends and family are welcome. Post a comment to let us know that you’re coming if you haven’t responded to our e-mail invitation.

Fran’s back…….but with a twist. Your times should be a little better with this one since the reps are broken up a bit. 3-2-1-GO!

800m time trial

“Fractured Fran”
5RFT
9 thrusters, 95#
9 pull-ups

Congratulations to BBQ Dan on his first muscle up. Then 21 more during "Nasty Girls"

Take 90% + 10 pounds of your 1RM back squat and do the following:

5 @ 65%
5 @ 75%
AMRAP @ 85%

For time:
10-9-8-7-6-5-4-3-2-1 pull-ups
1-2-3-4-5-6-7-8-9-10 thrusters, 95#

Alternate back and forth between movements.

Mobility:

Squat Mobility / Front rack / Overhead Position

Strength/Skill:

Build up to a heavy 5-rep squat clean thruster.

We’ll use this time to determine your weight for the WOD and to drill form: driving off the heels; fully extending the hip; shrugging your shoulders; pulling yourself under the bar into a full squat; and then driving out of the squat to press the bar overhead.

WOD:

5 rounds:

5 squat clean thrusters  (115# / 75#)
5 burpee pull-ups  (high-bar* / cage)

*weather permitting…bring long-sleeved top and workout pants just in case!

Check out “Khalipa’s History with the Heavy Squat Clean Thruster”

Crossfit legend Greg Amundson doing 100 burpee pull-ups AKA “G.I. Jane”

Warm up:
Coach’s Choice

Skill:
Thruster
5-3-3-3, every 90 seconds
1-1-1, every 60 seconds

WOD :
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Deadlift 135/95
Ring Push ups

Today’s open gym will have two suggested WODs to choose from.  Feel free to make up a WOD from earlier this week as well!

Strength:
Thruster 3-3-3-3-3

MetCon:
4 Rounds for Time:
1 Rope Climb
10 deadlift, (225/185)
50 Double Unders
30 Air Squats
25 Abmat Sit-ups