Perform 2 Power Cleans and 1 box jump on the minute for 15 minutes.
*use 70-80% of 1 rep max for power clean
*use 70-80% of max height box jump
Strength: Towel pull ups 10-9-8-7-6-5-4-3-2-1 reps
“The Seven” at Valley CrossFit
Murphy Massage will be working at the gym Friday, June 24th. Make sure you sign up for a session today if you are interested.
“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense.” ~Ralph Waldo Emerson
205 x 6 & 225 x 9 + 40″ jumps
255 x 8/260 x 4/265 x 3 (40 inch box jumps)
95 lbs/32 in box jumps
Get your weight up Raymond!
165 and 40″ jumps.
135 x 3, 145 x 12
36″ x 7, 38″ x 8
215×9/ 225×6 (36 in. Box jumps)
115×12/120×3 and 30inch box jump
185 x 11 / 195 x 4 and 40 inch box jumps
75 X 13, 80 X 1 (fail), 80 X 1, 20 and 22 box jumps
75 x 12, 80 x 3
28″ Box Jumps
135 x 6 / 140 x 9 / 34 box
85 lbs/28 in
165 x 2/ 185 x 4/ 205 x 9/ 36 in box
Rod and I biked about 5 miles ~ not quite the same as the rowing machine:) Then Rod and Brooks worked on their backsquat with Leighton and I as weight.
185 x 11, 195 x 4 (I did fail on 2nd rep of 14th minute)
Box-36″ x 12, 38″ x 3
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