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Sunday, February 11

BRING A FRIEND DAY! Warm Up: Hungry Hungry hippo Teams of two, divide moves evenly. (So each partner does half.) 100 pull-ups (Ring Rows, C2B) 80  med-ball sit up passes 60 Pistils (air squat) 40-cal. row 20 dumbbell push presses (Heavy, there’s […]

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Monday, January 29

Back Squats (90%) – pause 5-5-5+ ss. 10 ab roller 5 RFT 10 RDL 10 Jumping Lunges (each side) 10 Heavy Slam Overs  (This is not a slam ball. Use a heavier ball than you can slam, clean it up, […]

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Tuesday, January 30

Strict Press (90%) 5-5-5+ ss. 10 Windshield Wipers 12 Min AMRAP 20 DU (high singles) 10 Box Jumps 20 Heavy RKBS

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Wednesday, January 31

Snatch (90%) 5-5-5+ ss. 8 Toes to barbell Snatch High Pulls (110%) 5-5-5 12 EMOM Row :40 ALL OUT

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Thursday, February 1

Deadlift (90%) 5-5-5+ ss. 8 Ring Rows, slow down Core Tabatas Hollow Rocks Russian Twists Superhero Rocks Side Planks

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Friday, February 2

Bench Press 5-5-5+ ss. 10 Scap Pull Ups 15-12-9 Hang Power Clean Split Jerk Overhead Squat

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Saturday, February 3

NO REGULAR CLASSES TODAY! Rocket is closed for the Coach Ma Chinese Weightlifting Clinic. Which you should all do. (Well, as of right now there are only 6 places left, so 6 of you should do it.) Sign up here: https://rocketcrossfit.sites.zenplanner.com/event.cfm?eventId=93D106C7-FEEF-40D5-A9CD-FBFC7BF50638

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Sunday, February 4

Fight Gone Bad Three rounds of: Wall-ball (Reps) Sumo deadlift high-pull(Reps) Box Jump Push-press (Reps) Row (Calories) Takes some logistics for a big class , but do it staggered

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Monday, January 22

Back Squat 5-5-5 @90% ss: 6 ab roll out 4 RFT Run 400 10 1-leg barbell DL 10 Step Back Lunges (Same barbell if possible.)

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Tuesday, January 23

Strict Press 5-5-5 @90% ss: 20 Hollow Body Rocks Row 500 10 Pull Ups Row 500 15 Wall Balls Row 500 20 Push Ups Row 500 15 Wall Balls Row 500 10 Pull Ups

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