Thursday, 2-21-19
Don’t forget to sign up for the Open.
Judging will start 10am Saturday.
9 min E3MOM
Back Squat
3×10 @ 60,70,80% of 1RM
5 RFT –
5 Hang Sq. Clean 205/155
10 Devil Press 40/25
15 DB Push Press 40/25
*20 min Cap*
Don’t forget to sign up for the Open.
Judging will start 10am Saturday.
9 min E3MOM
Back Squat
3×10 @ 60,70,80% of 1RM
5 RFT –
5 Hang Sq. Clean 205/155
10 Devil Press 40/25
15 DB Push Press 40/25
*20 min Cap*
8, 9 and 10 am classes only. Monday 8 and 9am classes only!! BBQ is at 2PM Warm up: “MURPH” For time- 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu…
Strength/Skill – 8 min EMOM – 1 Power Clean + 2 Front Squats 85% of 1 RM PC Complete as many rounds as possible in 15 minutes: 7 Push press, 135# (95#) 10 Overhead squat, 135# (95#) 15 Weighted Ab-Mat Sit-ups 30/15
“McGhee” 30 min AMRAP 5 Deadlifts 275/185 13 Push Up 9 Box Jumps 24/20
WEAR PINK!!!! Barbells For Boobs…Heavin’ for Hooters….Jerk’n for Jugs….Weightlifting for Whoppers…. 30 Clean & Jerks for time 135/95
Strength/Skill – Hang Squat Clean 3-3-3-3-3 Three rounds for time of: Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold
No 5am class. CM delayed start. With running clock: 0:00-10:00 3 rd 4 Power Clean 155/115 4 Front Squat 4 Shoulder to Overhead 10:00-25:00 2 rd 100 D/U 40 Sit Up 30 OHS 115/85 40 Sit up 100 D/U 25:00-35:00 AMRAP 5 DB Thruster 35/25 5 KBS 70/53 10 DB Snatch 35/25