Skill: Hang Squat Clean WOD: 21-15-9 Burpee MB Clean Box Jump
Workout of the Day
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes
Three rounds for time of:
25 Air Squats
400 Meter Run
3000 Burpees for Time!!
Team WOD: 200m Sled Push (200#), 40 burpees, 200m Sled push(200#), 40 burpees
3 rounds for time of: 10 Deadlifts 275/185# – 50 Double-Unders Click on Links above to view Demo Videos.
Row 5k Work on Mobility and other skills. Pullups, DU’s, MU’s, etc. ENJOY!!! Click on the link above to view DEMO’s.
Tabata: Burpees Power Cleans 155/105# For total reps. Burpee Demo On the Burpee, make sure to jump and clap at the top. On the PCLNs, make sure your elbows come through while hip and knee is extended. Here is Kyle showing everyone his burpees. What are your excuses for slowing up on your burpees?! Go
4 Rounds for Time: 200m Pinch Grip Plate Carry 25# (each hand) 15 Pullups 20 Pushups (hand release) 30 AbMat Situps The Berkhans! The newest family at No Excuses Crossfit. We are so happy to have you guys! From left to right: Bella (daughter), Eden (daughter), Felina (momma), Roman (son).
15 Min to Practice or Establish a 3RM Tall Snatch Tall Snatch Demo – then – Part 1) 8 minute AMRAP of: 8 Push Jerks 135/95# 8 Ring Dips 16 KB Snatches (8L/8R) @ 24/16kg or 55#/35# Note: For Push Jerks use 50% of your 1 RM or lower. Do not go over 50% of