"DT" ish

Bench Press 3-3-3+ @ 63%-72%-81%

Then for time:
"DT" ish (courtesy of CrossFit Omaha)
5 rounds for time of:
Dead-lift
Clean of any kind
Jerk of any kind

A. 9-6-3 reps @ 200#/135#
B. 12-9-6 reps @ 155#/105#
C. 15-12-9 reps @ 135#/95#
D. 21-15-9 reps @ 95#/65#
E. 30-20-10 reps @ 65#/45#

Optional Post WOD
3 x max hspu (90 seconds rest)

Post loads, choice and time, and reps to comments.

Are you paleo?

Press 3-3-3+
(@63%/72%/81%)

Then, 4 Rounds for time of:
10 burpees
500 M row

Optional Post WOD
3 x max ring dips (90 seconds rest)

Post loads, time, and reps to comments.

Olympic Total

"Olympic Total"
1RM Snatch
1RM Clean and Jerk
(The sum of both lifts will be your total score.)

Then, "Isabel"
30 reps for time of:
Snatch 135/95# (or 75-80% 1RM snatch)

Optional post-wod skill:
3x5 GH Raise

Post loads and time to comments.

Saturday

Saturday's hours will slightly be changed to class at 10 and open gym at 11am. That way John and the other coaches get to put their chili making skills to the test!

Last time

Just a reminder we'll once again be closed today for the Open House at the Lincoln Park Location. Sorry for the inconvenience. More details at www.crossfitchicago.com

UPDATES!!!

Sorry for the inconvenience but classes will not be held on Friday, Saturday, and Sunday this weekend. You are allowed and welcomed to attend the classes at CrossFit Chicago in Lincoln Park. Let us know if you have any questions: crossfitwestloop@gmail.com Thanks

Deload week

Monday 8Feb10

Strict muscle-ups

Then, "Fran"

Three rounds, 21-15-9 reps, for time of:

Thrusters 95/65

Pull-ups


Optional Post WOD

3 x max ring dips (90 seconds rest)

Post progress, time, and reps to comments.