SATURDAY

 Mike V. and Craig are competing at a team competition today at CrossFit Camo. Good luck guys!! Competition starts at 9 am. Feel free to come by and show your support!

CrossFit WOD:

EMOM X 16 min:

Odd min:  3 x 1 power clean + 1 hang squat clean + front squat 135#/95# RX+ 155#/115#

Even min: 30 double unders

WEIGHTLIFTING/OLY CLASS

1: Bench press: Warm up then:

-75% x 5 reps superset with max rep strict ring dips

-85% x 3 reps superset with max rep strict ring dips

-95% x 1+ reps superset with max rep strict ring dips

*Take the percentages off of 90% of your 1 RM.

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

-Strict pull ups

-Unbroken hang squat snatch (135#/95#)

Core: For time:

-100m 2-arm OH KB carry (2x 53#KB/2x 35# KB)

-100m 2-arm KB farmers carry (2x 53#KB/2x 35# KB)

-100m 2-arm front rack KB carry (2x 53#KB/2x 35# KB)

-100m 2-arm KB farmers carry (2x 53#KB/2x 35# KB)