Wednesday, 9-24-14
Strength/Skill – Snatch Complex – Floor, below knee and above knee – Find 1 RM for this complex.
6 min AMRAP
20 Air Squats
20 KB Swings 53/35
Rest 1 minute
6 min AMRAP
10 Push Presses 95//65
15 Box Jumps 24/20
Strength/Skill – Snatch Complex – Floor, below knee and above knee – Find 1 RM for this complex.
6 min AMRAP
20 Air Squats
20 KB Swings 53/35
Rest 1 minute
6 min AMRAP
10 Push Presses 95//65
15 Box Jumps 24/20
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill -Weighted Push-up 5-5-5-5 Every minute on the…
No 5AM class today!! Grab a partner and complete: For time- 2500m Row rest 2 min 24-18-15 hang squat clean 155/105 push jerk rest 2 min 100 c2b pull up 100 t2b
30 Back squats 135/95 20 Pull-ups 10 Snatches 135/95 30 Front squats 115/75 20 Pull-ups 10 Snatches 115/75 30 Overhead squats 95/45# 20 Pull-ups 10 Snatches 95/45# EMOM stop and do 2 Man Maker 35/25
Strength/Skill – 1 RM Hang Power Clean 15 Min AMRAP 3 Burpee Squat Clean Thrusters 115/83 6 Knees to Elbow 9 Deadlifts 115/83
Strength: Back Squat 4X5 @ 75% 95-lb. thrusters, 30 reps 20 GHD sit-ups/ weighted sit ups 35/25 400-meter row 115-lb. thrusters, 20 reps 30 GHD sit-ups/ weighted sit ups 400-meter row 135-lb. thrusters, 10 reps 40 GHD sit-ups/weighted sit ups 400-meter row
Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25