SKILL: DOUBLE UNDERS (10 MINUTES)

CONDITIONER: 20 MINUTES

-1 MINUTE WORK, 1 MINUTE REST, ALTERNATE STATIONS

- ROW FOR METERS

- KB SWINGS (RED YELLOW)

- DUBS

- AIR DYNE BIKE

Strength: Front Squat – 6 sets of 3

Set 1 – 75%

Set 2 – 80%

Set 3 – 85%

Set 4 – 88%

Set 5 – 90%

Set 6 – 90%+

Strength 2) Weighted Strict Pull-Ups – 4×5

Conditioner: “Fran” 21-15-9 of…

-Thrusters (95,65)

-Pull-Ups

-Make sure YOU ARE recording your numbers every week. It is important to you becoming better as an athlete and achieving your goals.

-If you still have to complete 15.1 or want to redo it today is your last day, Do not do class first

Skill: Hi Hang Snatch + Hang Snatch

Strength: Every 2 Mins for 20mins Complete 1 Hi Hang Snatch + 1 Hang Snatch

*Start with about 50% of your 1rm and move up about 5% each set until your form breaks down. If you miss back down in the weight.

-Do NOT DROP the bar between reps

-Do NOT Power Snatch unless you have mobility issues

Conditioner: For Time – Complete rounds of 12,10,8,6,4,2

-Push Press (115,75)

-Burpee Box Jumps (24,20″)

Strength: Find a 1 Rep Max Clean & Jerk

Conditioner: 15.1 Open WOD

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

10 MIMNUTE AMRAP

20 SHOULDER TO OVERHEAD (95/65)

40 DUBS

2 ROPE CLIMBS

2 MINUTE REST

TEAMS OF 2: 1 PERSON WORKS AT A TIME

8 MINUTE LADDER BY 2′S

2 PULL UPS

2 PUSH UPS

2 AIR SQUATS

Final Day of Lactic Threshold Training. Compare your results to the first Test we conducted 9 weeks ago…

Strength: Pendley Row 4×8

-Max Strict Pull-Ups between sets

Conditioner: 21-15-9

-Deadlifts (225,155)

-T2B

*The catch is you must perform 50 Double Unders after each round.

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Don’t forget to participate in the Bodyweight Throwdown this Sunday!!! Starts at 10:30am and is only $25, if strength isn’t your thing then heres your chance to show off your bodyweight ninja skills!!!

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OK, just to be clear, you have until next Friday, 2/27, to pre order your gear. All tees and tanks are $20 a piece and the ladies nike combat shorts are $40. Bring cash in to get your name and order down. Click below to see all designs…
http://www.crossfitadvance.com/…/Tee-Shirts_Shorts_Spring-2…

Skill: Ladder Drills

Conditioner: 20 Min AMRAP (Teams of 2)

-10 Clean & Jerk (135,95)

-20 T2B

-40 Dubs (100 singles)

Don’t forget to participate in the Bodyweight Throwdown this Sunday!!! Starts at 10:30am and is only $25, if strength isn’t your thing then heres your chance to show off your bodyweight ninja skills!!!

___________________________________________________________________________________

OK, just to be clear, you have until next Friday, 2/27, to pre order your gear. All tees and tanks are $20 a piece and the ladies nike combat shorts are $40. Bring cash in to get your name and order down. Click below to see all designs…
http://www.crossfitadvance.com/…/Tee-Shirts_Shorts_Spring-2…

Skill: Power Snatch

Conditioner: 20 Mins

1st Min – 20 Seconds Max Power Snatches (95/65)

2nd Min – 20 Seconds Max AirDyne

3rd Min – 20 Seconds Max Burpees

4th Min – 20 Seconds Max T2B

Classes will be on for 4:30, 5:30 and 6:30pm. 7:30 Class will be CANCELED due to possible Ice conditions.

We are accepting pre-orders on our new tee shirt designs until next week. Click here to see the new designs!

-Mens sizes will be regular tees

-Womans sizes will all be racer back tank tops, if you want a tee you have to order a mens size.

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Lactic Threshold Test: 60 Seconds work / 4mins rest – 8 Rounds

-6 C&J (115,75)

-6 Box Jumps (24,20)

-Max 20′ Shuttle Sprints

Score is total number of sprints over 8 rounds is score…

Compare score to Decembers score.