Part 1. (15 minutes)

Bench Press 1 rep max.

Part 2. (20 minutes)

5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Part 3. (remaining class time)

Muscle Up

Max Unbroken Reps.

If you don’t have unbroken muscle-ups or you do you max unbroken, spend the rest of the time working on your muscle-up.
If you don’t have muscle-ups. The trainer will either have you do Weighted Pull-up, Chest to bar Pull-ups, or Banded Muscle-up or Muscle-up pulls.

Part 1.  (10 minutes)

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean, pick load
AbMat Sit-up

Part 2.  (8 minutes)
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

Part 3.  (10 minutes)

Handstand work.
If you have a good handstand, work with a partner to work on freestanding handstands or handstand walks.

OTHER NEWS

No Class this Saturday. we will be hosting the Hearts on Fire Run for BayState Families.
Please come if you can, $25 to run for a good cause, donations will also be appreciated.  

https://www.facebook.com/events/322702037858784/?ref=2

New Open Gym times.  7 AM  Mondays Wednesdays and Fridays,  maybe Tuesdays too.  Adavnced only or with trainer permission.

Part 1. (15 minutes)

“CrossFit Total”

Part 1. (20 minutes)

“Paleo Week 2 Workout”

10 rounds for time

10 Burpees
100m Run

Part 2. (7 minutes)

Complete as many rounds as possible in 7 mins of:
15 Wall Balls, 20/14lbs, 10 ft/9ft
15 Sumo Deadlift High Pulls, 95/65 lbs

Post total rounds.

Part 1 (15 minutes)

Back Squat 3 3 3

Use as heavy as possible for 3 sets.

Part 2. (14 minutes)
2 Atlas Stone Ground To Shoulders, 115/95 lbs
4 Toes Through Rings
6 Push-up (hand release)s

If limited on Stones. Advanced will do Log clean &  press overhead (110#/80#)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Part 3. (remaining time)

Prowler Push