Month: September 2016

21

STRENGTH/SKILL Snatch; 2 reps; rest 1-2min; X5 “21” 18min AMRAP 21 Calorie Row 21 Deadlifts (135/95) 21 Abmat Situps 21 Hand Release Pushups Cashout: For time: 21 Cal Airdyne 21 Burpees

TD-PJ-KBS

PREP #2 STRENGTH/SKILL 7 Heavy Turkish Gettups RA 10 Wallwalks 7 Heavy Turkish Gettups LA THEN… 4 rounds 25M Tire Drag 10 Push Jerk (135/85, GPP: 155/105) 25 KBS (53/35, GPP: 70/53) *With the back area being recently repaved tire drags are exponentially harder. Scale distance if need be or use sleds.

Olympic Weightlifting Clinic – October 1st, 2016

  Leiftime Barbell Olympic Weightlifting Clinic     Don’t miss out on the upcoming weightlifting clinic!  When : October 1st, 2016 9:00 A.M – 10:30 A.M. Where : Crossfit Leiftime Cost : Free for Leiftime Members $5 for non-members What to Expect at the Seminar: Open to all age-groups & skill levels Snatch & Clean …
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BABY CHIPPER

PREP #3 STRENGTH/SKILL A. Power Clean; 2 reps; rest as needed; X5 B. DB/KB Shrug; 8-12 reps; rest 1-2min; X3 THEN… 500M row 25 Burpees 25 Deadlifts (225/155) 25 Toes to Bar 25M OHWL (45/35) 50 Double Unders

THRUSTER-RC

PREP #4 STRENGTH/SKILL A. Front Squat; 2 reps; rest 2min; X5 B. Weighted Pullup; 3.2.1; rest 10s/90s; X3 THEN… 21 Thrusters (95/65) 3 rope climbs 15 Thrusters 2 rope climbs 9 Thrusters 1 rope climb Cashout: 30 cal airdyne 60 Russian KBS


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