Wednesday 9-23-15
Strength:
Clean & Jerk Complex
1 pause low hang clean + 1 hang clean + 1 clean + 1 jerk
70-80 % of 1 RM
WOD:
4 RFT-
20 Weight sit ups 45/30
5 HSPU
10 Weighted Good Mornings 75/45
5 HSPU
200m Run
*Scale as needed*
Strength:
Clean & Jerk Complex
1 pause low hang clean + 1 hang clean + 1 clean + 1 jerk
70-80 % of 1 RM
WOD:
4 RFT-
20 Weight sit ups 45/30
5 HSPU
10 Weighted Good Mornings 75/45
5 HSPU
200m Run
*Scale as needed*
For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Breaking the mental barrier – By Josh…
Thanks everyone for coming out to JC’s Saturday night!!! Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: Every :20 for 5 min 2 Power Clean + Jerk @50-60% 1RM rest 2 min For 6 sets…
Strength/Skill – Rope Climbs. On a 12 minute running clock 30 HR Push-ups 30 Thrusters 30 D/U’s 30 Deadlifts With the Time Remaining Burpee Box Jumps Score is # of Burpee Box Jumps Rx – 95/65, 24/20 Advanced – 75/55, 24/20 Beginner – 55/45, 20/20
Strength/Skill – EMOM x 10: 3-5 Overhead “Pause” Squats (hold bottom for 3 full seconds) – not about going heavy, but improving your bottom position. So you will be going pretty light. AMRAP 15: 100m KB Farmer’s Carry 3 KB Cleans 6 KB Push Presses 9 KB Front Squats You choose the weights. Focus on…
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53