CrossFit Chupacabra

STRENGTH:
1RM Front Squat

MET-CON:
21-15-9 of
Box Jumps (24/20)
Ring Dips
KB Swings (53/35)

STRENGTH:
1RM Weighted Ring Dip or Weighted Push-up

MET-CON:
5 RFT of
12 Toes to Bar
12 Push Press

STRENGTH:
Shoulder Press
8x3x55%1RM plus chains

MET-CON:
10 min AMRAP of
7 Power Cleans (95/65)
15 Push-ups

I have had to make some changes to the class times this week, sorry for the short notice, I just realized they hadn’t been removed from the calendar.

Thursday – The only class times available are 6am, 6:30pm and 7:30pm

Friday – The only class time available is 6am

Saturday – Closed.

Thursday and Friday I have military duty, the 6am class will be run by Kyle. Saturday a dozen of us are going to the Warrior Dash!

STRENGTH:
Accumulate 3 minutes in an L-sit

MET-CON:
“Death by Pull-ups”

STRENGTH:
Back Squat
12x2x50%1RM with chains

MET-CON:
100 Double Unders
10 rounds of
10 Sumo Deadlift High Pull (65/45)
10 Thrusters (65/45)
100 Double Unders

STRENGTH:
1RM Behind the Neck Push Press

MET-CON:
For Time -
Run 400m
21 Power Snatch (75/55)
Run 200m
15 Power Snatch
Run 100m
9 Power Snatch

Footage of Dan Bailey going back in time and single handedly saving the Titanic:

Once upon a time an elite “Diane” time was 4 min. WTF.

STRENGTH:
1RM Deadlift

MET-CON:
15 min AMRAP of
10 Wall Climbs
20 Toes Thru Rings

STRENGTH:
Squat Clean Practice

MET-CON:
800m run
30 Squat Cleans (135/95)
800m run

STRENGTH:
Shoulder Press – 8x3x50%

MET-CON:
10 min AMRAP
5 Pull-ups
10 Hand Release Push-ups
15 Sit-ups