Monday, 3 aug 2015

Back Squat – 5×60%,5×65%,5×70%, 5×80% 1RM
Front squat – 5×60%,3x5x65% 1RM

5 RFT
Walking lunge 10m (155/105 lbs)
– front rack
10 HSPU
Prowler push 400m (empty/light)
(sub bear crawl as needed)

3 rds
10 weighted back ext (AHAP)
Rest 90 sec
20 weighted sit-ups (AHAP)
Rest as needed

31 Heroes WOD on August 1st

Athletes,

     CrossFit Niceville is hosting a 31 Heroes WOD on August 1st.  Here’s a message from Kelly. “Just wanted to let you know that we will be hosting 31 Heroes on Aug 1st, 1st heat start time 8am.  Link for registration: (NOT REQUIRED) http://www.31heroes.com/location/?gym=6cWy4S.com
  No registration or donation required- but encouraged. All levels welcome.

Thanks, Kelley”

Tuesday, 27 july 2015

Skill work – Hollow rocks

Snatch skill work
6 rds of 1 + 1, every 30 sec
1 high hang pwr snatch
1 snatch
Clean skill work
6 rds of 1 + 1, every 30 sec
1 high hang pwr clean
1 clean

Nasty Girls V2
3 RFT
50 pistols (alternating)
7 muscle-ups
10 HPC (175/115 lbs)

Thursday, 9 july 2015

Skill work – Hollow rocks

Snatch skill work
6 rds of 2 reps every 30 sec
Snatch balance
6 rds of 1 + 1 + 1, every 30 sec
1 shrug (from high hang)
1 high pull
1 hi hang pwr snatch

10 rds
Deadlift for 15 sec (75-85% 1RM)
Rest 45 sec

Wednesday, 8 July 2015

Skill work – Hollow rocks

Snatch skill work
6 rds of 2 reps every 30 sec
Snatch balance
6 rds of 1 + 1 + 1, every 30 sec
1 shrug (from high hang)
1 high pull
1 hi hang pwr snatch

3 RFT
10 strict HSPU
15 strict ring dips
20 strict push-ups
45 strict pull-ups