Strength:
Every :15 for 5 Min
1 Power Snatch @75% 1RM
rest 2 min
Every :15 for 5 Min
1 Power Clean
@65-80% 1RM (add 5-10# from last week)
16 min AMRAP
100 Back Squats (taken from the ground) @40% of 1rm
with remaining time AMRAP Burpee to plate 25/10
Strength/Skill – S.D.H.P. – 5-5-5-5 TnG 10 R.F.T. 3 Snatch Grip Deadlift (95#/65#) 3 Hang Power Snatch 3 Overhead Squat
Strength/Skill – Back Squat 5 x 5 Teams of 2 complete AMRAP 25 of: 50 Wall Balls, 20/14 40 KBS, 70/53 30 TTB 400m Run (200m each) One athlete works at a time. If you dont have a partner cut reps it in half.
Today is Open Gym and also the last day of the Open. We will start Heats at 9AM. Ending with our last heat at 11:15. WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes
9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*
Strength/Skill – Power Snatch 5-5-3-3-2-2-1 As reps decrease, weight increases. Team WOD: Partner up and as a team, complete the following for time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups
Box squats 7×3 ascending weight 7 min amrap 12 DB snatch 45/30 9 alt. pistol 6 c2b Rest 3 min 7 min amrap 6 DB snatch 45/30 9 alt. pistol 12 c2b