Murder Monday 4-29-2019
STR: Clean WOD: For Time: 30 Burpee BJO (24/20) 30 Power Snatch @ 75-85% 30 OHS 30 Cal AB or Row
STR: Clean WOD: For Time: 30 Burpee BJO (24/20) 30 Power Snatch @ 75-85% 30 OHS 30 Cal AB or Row
No class today! We are heading over to CrossFit Murrieta to compete in the Festivus Games!
STR: OHS Jerk WOD: For Time: 4000m Run TC: 30min
STR: Snatch WOD: 3 RFT: 10 Front Squats @ 60-70% 20 CTB Pull-ups Then, 2k Row
STR: Sumo DL Push Press WOD: 3 RFT: 24 Cal Row 21 WB (30/20) 15 T2B 9 Burpee BJO (30/24)
STR: Back Squat Bench Press WOD: For Time: 30 Power Snatch 30 CTB Pull-ups 20 Power Clean and Jerks 20 Bar MUs 10 Clusters 10 Strict Ring MUs *Choose same weight for all lifts. Keep weight light and manageable.
STR: Clean and Jerk Box Jumps WOD: 5 RFT: 30 DUs 9 Deadlifts @ 70-80% 9 Cal AB or Row 30 DUs Rest 1:00
Box will be closed! Heading to CrossFit Hoka Hey for their 9am Grand Opening Workout! Here’s their address: 320 E. Florida Hemet, CA
STR: Back Squat Push Press WOD: 5 RFT: 7 Power Clean and Jerks @ 55-65% of 1RM CJ 10 BFB
STR: Snatch WOD: 3 RFT: 500m Row 25 HSPU 50’ Low Prowler Push (280/185) 50’ High Prowler Push