Wed. 9/25/13
Snatch @ 85% 1Rm 2-2-2-2 ——————————– Snatch Complex 2 Snatch Hi Pulls 1 Hang Power Snatch from Mid-Thigh Hang – (Recv. Position 2-4″) 1 Hang Power Snatch from Low Hang – (Recv. Position 4-6″) 1 Snatch Build to Moderately Heavy Hold each catch for a 2 count ————————————– 3 – 3min AMRAP’s 3min AMRAP 30 […]
Tues 9/24/13
3 Rounds NFT 1 Rope Climb 20′ 5per Pistols 15 SLDL 20per Flutter Kicks ———————– 21-15-12-6 SDHP Box Jumps HSPU 5 Burpees after each round Rx (105/80) (30/24) (Parallettes/stack 2-25’s+Mat) Mx (90/70) (24/20) (Stack 2-45’s+Mat/1-45+Mat) Sx (75/58) (24/20) (No Mat/Ab Mat) Customary Movement Standards Apply ——————————————- Optional Wod – Time Permitting Tabata Row
Mon. 9/23/13
Wod Option 1 7 Rounds 5 Clean & Jerk 10 T2B 15 DU sub 5 Burpees & 40 singles 200m Row Rx (155/118) Mx (140/108) Sx (125/95) ————————————– Wod Option 2 Main Site 9/23/13 50 OHS 45# 100 AB Mat Sit Ups 25 OHS 115# 50 T2B 10 OHS 185# 20 GHD Sit Ups
Sat. 9/21/13
The gym is Closed today. We have 6 Teams competing in the Steve’s Club fundraiser competition at Crossfit BGI, on Haverhill, about 1.5 miles north of 45th. Come on out. Support your iQ familam, and have big fun. See you guys on the set.
