Friday, 5-17-19

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Every 2 min for 10 min
1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch

For time:
25 Power Snatch 115/85
50 Burpee Box Jump Over 24″/20″
50 Power Snatch 75/55
100 Box Jump Over 24″/20″

*22min Cap*

Thursday, 5-16-19

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Every 2min for 12 min
3 Pos Hang Power Clean ( Low, mid, high) + 1 Jerk
Increase in weight.

3RDs
21 Sit Up
14 Hollow Rocks
7 Strict HSPU
2RDs
20 Hang Power Cleans 115/85
10 BMU (20 Pull Up + 10 Dips)
1RD
50/35 Cal AAB

Wednesday, 5-15-19

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 I need head count for BBQ

 


Back Squat Waves
Every 2 min for 6 sets (12 min)
8 Reps @ 65%
4 Reps @ 70%
8 Reps @ 75%
4 Reps @ 80%
8 Reps @ 77.5%
4 Reps @ 90%

4 RFT
400m Run
25 Burpee to plate 45/25
3 Rope 3:1

*25min Cap*

Tuesday, 5-14-19

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32 min Running Clock:
5 RDs – Jackie
200m row
10 Thruster 45/35
6 Pull-Up
…followed by..
10 RDs – Isabel & Karen
3 Power Snatch 135/95
15 Wall Ball 20/14
..if all is completed before time expires..
AMRAP
“Cindy”
5 Pull-Up
10 Push-Up
15 Air Squat

*Score is total of fully completed rounds of Cindy*