Our girl @chelsea.ryan hitting her 87kg (191lbs) snatch attempt at the American Open last weekend! Good job Chels!
**Announcements, etc…”
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CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. bench press: 4 x 8; rest as needed
B. 5 rounds for time:
- 40 unbroken double-unders
- 10 OHS (115/85)
- 12 ring dips
- 1 min unbroken plank hold
CSPORT
A. 4 Rounds:
- 400m Run
- 10 Pull Ups
- 15 Thrusters
- 20 Sit Ups
B. 4 Rounds:
- 400m Row
- 10 Burpees
- 15 Box Jumps
- 20 OH plate Lunges
Class WOD
A: 185#
B: 16:30 Rx
A.
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk
*Sets 1, 4 & 7 = 3 reps 155/175/185
*Sets 2, 5 & 8 = 2 reps 185/205/215
*Sets 3, 6 & 9 = 1 rep 215/225/235
Finished at 235#’s
B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups
2 rds + 10 + 8