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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348


Monday 1/8

Friday, 05 January 2018 11:46


Today: CrossFit and Bootcamp

No measure- Just get a feel for these

Deficit Deadlift 5 x 5

-standing on 2" elevation.

-You need to have good hamstring flexibility and mobility to be able to be in a good pulling position on these.  If in doubt ask a coach


Two Scores

For time: 7 minute cap 

40/30 Cal Row Buy-in

30 Alt DB Snatch (50/35)

20 Single Arm DB Thruster (50/35) (10/10)

15 GI Ganes (Rx + 10 Ring Muscle-ups) 


rest 2 minutes 


At 9:00 

For time:

15 GI Janes (Rx + 10 Ring Muscle-ups) 

20 Single Arm DB Thruster (50/35)

30 Alt DB Snatch (50/35)

40/30 Cal Row


7 min Cap


Back to back sprint chippers today. 

7 minutes is quick but very doable 

2:30 row 

1:30 on DB snatch (4:00 total time)

1:30 on Thrusters (5:30 total time)

1:30 on GI Janes (7:00)

then see what you have left to go back the other way. 


After party:


30 Ring Rows with a pause

50 Banded pull aparts


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