Complete Warm up on the board.
Strength
Push Press
3-3-2-2-1
21-15-9 reps for time of:
Power Clean 155lbs/115lbs
Burpee Box Jump 24/20in
Pull ups Chest to Bar, otherwise normal kipping is a sub.
Post loads and time to comments
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Location
2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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4 comments:
PP Loads= 95-100-105-110(1)-110(f); 25:20 @95#, 16"box, jPU
14:09 135#
Pp: 145-165-185-195-205f
CofO WOD #1
5 rounds for time of
8 thruster 75#
24 double unders
8:05
21-15 (cleans 75#, burpees, kpu)
11:54 ran out of time
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