Strength

 Flat <a href='/journal/movements/13'>Bench Press</a> 5x5 @ 185#
      Superset w/
 Decline <a href='/journal/movements/1175'>Push Ups</a> 5x15 @ BW
      THEN
 DB <a href='/journal/movements/2'>Floor Press</a>es 1x50 @ 25# DB's

 <a href='/journal/movements/5'>Power Clean</a> 5x5 @ 135
      Superset w/
 Dead Hang Pull Ups 5x8 @ 25#
      THEN
 Incline Ball DB <a href='/journal/movements/2320'>Presses</a> 1x50 @ 25# DB's

      I know, I know, no one uses an exercise ball in CrossFit, but I haven't used one in a long time and I needed a way to hit the top of my chest and <a href='/journal/movements/1112'>shoulders</a> for that really good stretch.  Happy 4th everyone!  God Bless you all!!

Intervallit

For time
Power clean+push jerk 10 reps
X 4 rounds
Rest 2' between the rounds
Rounds:
1)50kg 2)60kg 3)70kg 4)75kg

5 Rounds for Time of:
10 Burpees over the bar
10 Squat Cleans

Buy in: 1000m row
10 rounds:
10 Box jump overs
10 RKB swing 24/16kg
Cash out: 800m run

WE ARE CLOSED BUT ENJOY A RELAXING RECOVERY AND COME BACK STRONGER AND RECOVERED :)

For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans

Men use a 30-in. box
Women use a 24-in. box

Find a sandbag, medicine ball or other heavy odd object for the cleans.

14min EMOM:

10-20 Box Jump
5-15 TTB

Ohje: tee vuorominuutein boxihyppyjä ja varpaat tankoon-liikettä. Skaalaa boxin korkeus ja toistomäärät itsellesi sopiviksi.

For Time:

1000m Row
1, 2, 3... 17, 18, 19 of Burpees
19, 18, 17... 3, 2, 1 of V-Ups
1000m Row

21-15-9
Deadlift
HSPU

Core Complex