FRIDAY 010416

Strength and Skill Power Clean 3-3-3-3-3 Conditioning For Time- 21/15/9, Power Clean (70/50), Burpee Over the Bar

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WEDNESDAY 300316

Strength and Skill Pull Up Workshop Weighted Pull Ups 5-5-5-5-5 Conditioning For Time: 400m Run 21 HSPU’s/HR Press Ups 21 Pull Ups/Jumping Pull Ups 400m Run 15 HSPU’s 15 Pull Ups 400m Run 9 HSPU’s 9 Pull Ups

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TUESDAY 290316

Strength and Skill Bench Press 5×8 superset Single Arm KB Row (2sec pause at top) 5×8 (each arm) Conditioning AMRAP 20, Teams Of 3, Row 150m, 10 Kettle Bell Snatch (24/16), 10 Goblet Squats- Each team member completes a full round then tags next team member.

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MONDAY 280316

Strength and Skill Front Squat 8-8-8-8-8 Conditioning EMOM 15: 1 – 15-20 Wall Balls 2 – 30-50 DU’s 3 – 10 Ring Rows/Pull ups/C2B

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CROSSFIT 605 BARBELL CLUB- Week 13

  Here are next week’s CrossFit 605 Barbell Club sessions for your enjoyment.  Session One (Wednesday) Hang Snatch+OHS – Build to a medium Double Snatch Pull –  3 reps/5sets, heavy. Session Two (Saturday) Hang Clean+Front Squat- Build to a comfortable double Clean Pull- 3 reps/5sets, heavy.

STRENGTH AND SKILLS FOR NEXT WEEK

  Here are the Strength and Skills for next week. The Open may be over but functional fitness never stops. Time to get strong, work on our weaknesses and get ripped for the summer. Monday- Front Squat Tuesday- Bench Press Wednesday- Pull Up Workshop Thursday- Split Jerk Friday- Power Clean

THURSDAY 240316

Strength and Skill Barbell Hip Bridge 4×8 superset Double KB RFE Split Squat 4×8 (each leg) Conditioning 12min AMRAP: 21 Wall Balls 15 HR Press Ups 9 T2B

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