MONDAY 190107

Evolution A:

As Many Rounds As Possible in 10:00 of,
Thruster, 5 Repetitions 
Hang Power Clean, 7 Repetitions 
Deadlift, 10 Repetitions 

Rest as needed then,

Evolution B:

Rope Climb, 5 Assents Utilizing Most Challenging Technique Possible 

Note: White Belt RX weight is 75lb. / 55lb., Blue Belt RX is 95lb. / 75lb. and Purple Belt + RX weight is 105lb. / 85lb. Blue Belt’s should focus on “No Leg Descents” and Purple + Belt focus on “Double Up” touch and go from the seated position. 

Crushing It! 


Week At A Glance 


  • Bag Class (8 x Bas Rutten Rounds) 5:15PM to 6PM at HQ
  • Warrior Yoga (6:15PM – 7:00PM at HQ) 

Wednesday: Faith Works Ministry – Achieving your BIG goals in 2019 (5:15PM to 6PM at HQ) 

Thursday: No Bag or Yoga (Coach teaching CrossFit LEO Course in Sacramento)

Friday: CrossFit Olympic Lifting & Strength Class 


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