Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike.
In teams of 3 –
Buy in:
3 Rds
60 HSPU 2:1
20 Bar Mu ( 30 Pull Up + 30 Dips)
..then…
30 Power Snatch 75/55
30 Power Snatch 95/65
30 Power Snatch 115/75
30 Power Snatch 135/95
30 Power Snatch 155/105
30 Power Snatch 185/125
*35 min Cap*
Score is time completed or total reps. Max = 420
Strength: 4X8 Reverse Lunges increasing Weight “Elizabeth” 21-15-9: Squat Cleans Ring Dip
Strength/ Skill: Deadlifts 4×12 @ 60% of 1RM 2011 Open W.O.D. 11.1 10 min. A.M.R.A.P. 30 D/U’s 15 Power Snatches 75/55
Christmas party is Dec.15th. $20.00 pp 12 min EMOM: Even: 6 Back Squats Odd: 3 Front Squats Barbell Loaded at 61% of 1RM FRONT SQUAT For Both Lifts For Time: 60/42 Calorie Row 50 Box Jump Overs 24/20 40 Toes to Bar 30 Power Snatches 135/95 *22 min Cap*
Important Membership Change Inforamtion Strength/Skill – Shoulder Press 5 Rounds for time 5 Shoulder Presses – 75/115 (no dip/drive) 10 Overhead Squats – 75/115 15 Wallballs – 14/20 9ft/10ft
Strength/Skill – Snatch High Pulls. I understand this week was a lot snatch and snatching assistance exercises. This is a very technical movement as you know. For improvement to take place this is necessary. 12min A.M.R.A.P. 25 D/U’s 10 hang power snatches (95/65) 10 ohs (95/65)
7 R.F.T. Run 200 meters 20 Box Jumps, 24/20 20 Medi-Ball Cleans 20/14