CrossFit Tri-Cities

SKILL/STRENGTH
Back Squat 5-5-5+

CONDITIONING
On the minute, for 12 minutes, complete the following
3 DB Hang Power Cleans
3 DB Front Squats
3 DB Push Press

Use 45-50% of BW for scaling

Compare results to July 20th, 2010

Olympic Weightlifting Class tonight at 6pm!  Register here!

STRENGTH/SKILL

Hang Snatch:

-65% x 3 x 5

CONDITIONING

5 Rounds:

-10 DB or KB Clean and Press

-20 Walking Lunges (with DB or KB)

-200m Run

PR MAKEUP TODAY at 10am and 7pm!  2 weeks remaining to make up your missed Paleo PR workouts!

Don’t forget, Murph for Miller this Saturday!

STRENGTH/SKILL

Deadlift:

3-3-3 70%-90%

CONDITIONING

15-12-9

-DB Clean 35/25

-Burpee Pullups

Olympic Weightlifting Class starts on Monday 5/17.  Register Now!!