Thursday Skill: Back Squat 1*8 65% 1*8 70% 1*6 80% 1*6 85% Front Squat 1*5 70% 1*5 75% 1*5 80% 1*5 85% WOD: 12 Mins Cap 5 Rounds 15 Hang Power Snatch 75/55 15 Box Jumps  Tuesday Skill: HSPU Review 10 mins ADV: 5 Mins 1 HSPU- Build to deficit 2x5- Y.T.W WOD: 12 Mins Even- 7 Ring Dips ODD- 3 HSPU + 7 buprees Post: Weighted Back extensions 3x12  @professor_c_moriarty in Germany flying his @shieldcrossfit flag proud! #shieldallovertheworld  Tuesday Skill: 21 mins Max meters Row or Bike every 3 mins 10 burpees Cap: 12 mins 21-15-9 Power clean 185/135 HSPU Post: 3X10 Y.T.W's  #Repost @crossfit_westcovina (@get_repost) ・・・ WOD 1-- TAG YOUR PARTNER!! Cal Bike+Deadlift ladder 1 Min max effort calories as a team on assault bike -Then you move onto the DL ladder the next minute- 3 reps are performed every minute (:50 work/:10 transition) through a series of 9 barbells that each increase in weight. RX Men: 315-335-355-375-395-415-435-455-475 RX Women: 215-235-255-275-295-305-315-325-335 INT/ Masters Men: 255-275-295-315-335-355-375-395-415 INT/ Masters Women: 175-195-215-235-255-265-275-285-295 BEG Men: 195-215-235- 255-275-295-315-335-355 BEG Women: 135-155-175-195-215-225-235-245-255 There will be two scores. 1-Calories on the assault Bike 2- Total reps completed If your partner fails at a certain weight, you may continue until failure or till you successfully complete the ladder. If you succefully complete the ladder, than it will be max reps at the ending weight. Your score will be how many reps you hit as a team. Example: Partner A completes 2 reps at the 7th weight, their score will be 20 reps Partner B completes 3 reps at the 7th weight, they may continue on with the ladder. You must complete all 3 reps, before your partner can start their 3 reps. You can't go 1-for-1 on the reps until the final weight. If both partners make it to the final weight, partner A must complete the 3 reps before partner B can start their 3 reps, after that you may go 1-for-1 for max reps (only at the very last bar). Doesn't have to be tap n' go.  Thursday Skill: 5 Rounds- 5- Bench Press 8- Bicep Curls (R) 8- Bicep Curls (L) WOD: 10 Rounds 30 Double Unders 20 DB/ OH Push Press 10 DB/ OH Squats
 Make sure you get your orders in before 7pm tomorrow. Healthy, local, affordable and EASY. Text your orders! If you need to sign up contact a coach asap. @undergroundprep  Monday Skill: OverHead Squat 1 Set of 3 Reps @ 60% or 45/35 1 Set of 3 Reps @ 70% or 65/45 1 Set of 2 Reps @ 80% or 75/55 3 Sets of 2 Reps @ 85% or 95/65 WOD: 15 Min AMRAP: 400m Run 30 Air Squats 15 Pull ups 5 Box Jumps 30/24 Post: Static Hold Back extension 3x8-8sec weighted  Thursday Back Squat-- 1*10 60% or 95/65 1*10 65% or 115/75 1*8 70% or 135/95 1*8 75% or 155/115 Front Squat-- 1*5 60% or 65/45 1*5 65% or 75/55 1*5 70% or 95/65 WOD: 3 Rounds 50 KB Swings "Russian" 70/53 25 Box Jumps 10 Chin Ups  Monday Skill: Back Squat- 1*8 65% or 95/65 1*8 70% or 115/75 1*6 80% or 135/95 1*6 85% or 155/115 Front Squat- 1*5 60% or 65/45 1*5 70% or 75/55 1*5 75% or 95/65 WOD: 12 min cap 3 rounds 480m Run 21 Double DB/KB thrusters 21 Double unders Post: 3x20 weighted sit up 3x15 weight back extensions  Tell a friend! Join us tomorrow for CrossFit at 9am And HIIT Fit at 10am!
 Wednesday Skill: Every :90 sec x 5 8 RDL's (AHAP) 10 Chest To Bar Pull ups WOD: 5 Rounds: 15 Hang Power Clean 95/65 30 Sit ups 30 Double Unders  Bring a Friend tomorrow!   Mama Chatfield is on Vacation in Colorado, a balance of fitness and fun. _____________________________ Wednesday Skill: 5x3 Power snatch AHAP WOD: 15 min. AMRAP 15 Push Press 135/95 3 Rounds: 5 pull ups 10 push ups 15 squats Post: 10 Min Mobilty  🦁 See you tomorrow   Friday Wod: 12 min cap 1,2,3,4,5,6,7,8,9,10,11 ect.... Deadlift 275/185 Bar MU or Ring MU or Chest to bar Pull ups