FRIDAY, 6-9-17
STRENGTH: C&J
5-5-4-4-3-3-2-1
8RFT
3 POWER CLEANS 185#/125#
6 WALL BALLS 20/14
9 BOX JUMPS 24″/20″
STRENGTH: C&J
5-5-4-4-3-3-2-1
8RFT
3 POWER CLEANS 185#/125#
6 WALL BALLS 20/14
9 BOX JUMPS 24″/20″
“Annie” 10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.
We will be starting burpees for lateness again!!! We had great results with the Paleo Challenge this month. Our 2 top winners are Dawn Dematteo & Paul Morin!!! Strength/Skill – Atlas Stones 10-9-8-7-6-5-4-3-2-1 Front Squat – 135/93 Handstand Push-ups
Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent Watch Speal!!! Watch Laurie and Dave!!!
For Time: 1000m Row 20 Shoulder to Overhead 135/95# 30 squat cleans 135/95# 40 burpees over the barbell Back Squat 75%x3, 80%x2x2, 85%x2x2
10 min EMOM 1 Push Press and 1 Push Jerk work towards a heavy double 5 rounds for time: 5 Thrusters 135/95 10 Burpee Box Jump Overs 24/20 15 CTB Pull ups