PS/HS 5 X 1 @ 50% PC/HC/SJ  5 X 1 @ 50% CHIPPER 30 double unders 15 power cleans 75/115 30 burpees 15 thrusters 75/115 30 push ups 15 pull ups 30 wall ball 15/20 15 push press 75/115 30 deadlifts 75/115 15 toes to bar 30 double unders

CONJUGATE/ ENDURANCE: Power Snatch x1 / Hang Snatch x1 @ 50% Form and SPEED  5 sets Power Cleanx1 / Hang Clean x1+ Jerk @ 50% Form and SPEED  5 sets CONDITIONING: JACKIE-ISH 800 meter run 50 Thrusters – 45 lbs ( You must SET the bar down or rep will NOT COUNT) 30 Pull Ups […]

Conjugate and Endurance: DE Lower     A. Speed DL 10×1@40% 3rds B1. Bound Stairs x1 – walk down B2. Split jumps w bar x5 each leg (take old bar) B3. Bulgarian BW squats x5 each leg Then ( lunge every step back to gym) 3 rds C1. Seated Goodmornings x5 ( Light and deep) […]

Crossfit Strike at 9:00 a.m.! Bring your gloves!

ME – Max back squat off of 12″ box Conjugate 3 rounds of; 8 russian kb swings (w=35 in each hand, m=55 in each hand) 8 box jumps (w=24, m=30) then 60 rev. hypers accumulate 3 minutes of hanging from bar with hips and knees bent at 90 degrees (tuck your hips) Endurance Run 2 […]