Friday 7-31-15
5×3 Bench Press Work up to heavy 3, hold it across sets “Grace” 30 Clean & Jerk 135/95 *10 min Cap* Rest 5 Min “Isabel” 30 Snatch 135/95 *10 Min Cap*
5×3 Bench Press Work up to heavy 3, hold it across sets “Grace” 30 Clean & Jerk 135/95 *10 min Cap* Rest 5 Min “Isabel” 30 Snatch 135/95 *10 Min Cap*
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. “Fran” 21-15-9 Thruster 95/65 Pull Up Work up to 80% of 1RM push jerk then .. EMOM for 6 min- 1 Push Jerk + 1 Split Jerk @ 80% (PJ)
“Annie” 50-40-30-20-10 D/U Sit Up Work up to 70% of 1RM Front Squat then.. E2MOM for 10 Min 1 Pause FS+ 2 FS *5sec pause at bottom*
5×3 Deadlift @ 75% “Helen” 3RFT: 400m run 21 KBS 53/35 12 Pull ups