CrossFit Intense posted on Facebook
1 Rep Max
“Death by Wall Ball”
EMOM Wall Ball 20/14#
Starting with 10 reps and adding 1 rep per minute.
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Alternating 14 EMOM:
a) 5-Hang Power Snatches
b) 15-Box Jump Overs 24/20″
*alternating movements EMOM. For example minute 1 complete snatches. Minute 2 complete Box Jump Overs…
11.4 Open WOD
10 Minute AMRAP:
60-Bar Facing Burpees
*55+ Masters 110/75#
Hang Squat Cleans
12-15 reps broken up as needed at 50% Power Clean Max
Death by Russian KB swings @ 70/53 pounds
Start a clock and do a single KB swing. At the beginning of the next minute complete 2 swings. Each minute add one more swing than the previous round. Continue this process until you cannot complete the designated set in 60 seconds.
Begin your transformation to a new you at 6 am tomorrow, Monday morning, by joining our Couch to CrossFit class! Just like the name infers, even if couch surfing has been your only physical activity recently, our Couch to CrossFit class will prepare you for our regular CrossFit classes. Cost is just $40 and the class will meet every Monday and Wednesday for the next two weeks.
Strict Pull Up Conditioning
5 Rounds For Time:
5-Strict Pull Ups*
10- Front Squats 95/65#
20-KB Swings 53/35#
*Modify Pull Ups with jumping and a 5 second hold at the top
We still have room in our Fundamentals class tonight at 5 pm and in our ladies only beginner’s class tonight at 6 pm! No excuses! Summer bodies are built now so don’t put it off any longer!
1RM minus 10% = Training Max
Use Training Max to calculate working sets
5 x 75% + 5#
3 x 85% + 5#
Rep Test 95% + 5#
AMRAP x 75% + 5#
*Push yourself on the rep test but do not go to failure.
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