Thursday May 25th 2017

Crossfit Perfection – CrossFit

Snatch Complex

1 High pull snatch grip

1 Full snatches

1 Hang full snatch EMOTM for 10 min

24 Reps (Time)

24 Double Unders

24 Wall Balls 20/14

24 Box Jumps 24/20″

24 Sit ups

24 Burpees

24 Air Squats

24 Kettle Bell Swings 53/35#

24 Ball Slams

400 Meter Run

Cash Out

3 Minutes on Bike (Calories)

Max calories in 3 minutes

Friday May 19th 2017

Crossfit Perfection – CrossFit

EMOTM

TRX push ups for 30 Seconds rest for 30 seconds. Sit-ups for 30 seconds rest for 30 seconds. Alternate between the 2 movement for 10 minutes.

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Womens RX.. BJ’s=20″ PP= 75#

Thursday May 18th 2017

Crossfit Perfection – CrossFit

EMOTM

Kipping for 20 Seconds rest for 40 seconds.. Dips for 20 seconds rest for 40 seconds. Alternate between the 2 movements for 10 Minutes.

CFP 10-10-14 (AMRAP – Rounds)

10 minute AMRAP

40 double unders

10 Deadlifts 185#/135#

10 Bar over Burpees

Cash Out

50 Meter sprint for time (Time)

50 Meter sprint for time