Squat Clean: Touch and Go AHAP

5-5-3-3-3-1-1-1-1

20 min Gymnastic/Double Under Practice

Reminder: TLC will be closed Fri afternoon

and Saturday morning. Happy Halloween

Strength- 5x5 Strict Press AHAP

Met-Con: from CrossFit.com

              3 rounds for time of
               Run 400 meters
               75-lb. hang power snatch, 21 reps
               12 chest-to-bar pull-ups

Open Gym

5:00-6:30am

4:00-6:00pm

Strength- 12 min EMOM

2 Snatch Grip Deadlift + 1 Snatch High Pull 110% of 1 rep [pause 3sec just below the knee]

Met-Con: from main site- CrossFit

3 rounds for time of:
               Run 400 meters
               30  Air Squats
               115-lb. push press, 20 reps

Strength- 6x4 Back Squat [ all 4 sets at same weight. 80% of 1 rep]

Met-Con-  3 rounds for time of:
                  Run 400 meters
                  75-lb. sumo deadlift high pulls, 21 reps
                  12 burpees, jumping over the barbell

TLC will be closed until Monday Oct 27, 2014

B'fast Club will meet @ 5:00am.

Doors will not open until 6:00 Fri evening. 

From MFFL Wods

"Grace"

30 Clean and Jerks for time

135/95 125/85

10:00 cap

Rest 10:00

3 MINUTE AMRAP Back Squats (racked)

Men & Women <35 (175/115lb)

Men 35-49 and Women 35-49 (155/105lb.)

Men 50-59 and Women 50-59 (135/85 lb.) - 

20 Min to find 1RM on Back Squat

20 Min to find 1RM on Clean

Open Gym

5:00-6:30am

4:00-6:00pm

16 Min EMOM

Even- 5 Atomic Sit ups

Odd- 5 HSPU

20 Min AMRAP

3-4 man teams

200M Row

5 KBS 50/35

10 Wall Balls 20/14