Tuesday, 6-13-17
Strength:
5X3 Snatch Grip Deadlift @ 100%
4X3 Snatch Grip High pull @ 100%
4X3 Hang Power Snatches @ 70%
10-9-8-7-6-5-4-3-2-1
Push Ups
KBS
100m Run after each set
Strength:
5X3 Snatch Grip Deadlift @ 100%
4X3 Snatch Grip High pull @ 100%
4X3 Hang Power Snatches @ 70%
10-9-8-7-6-5-4-3-2-1
Push Ups
KBS
100m Run after each set
Strength: Deadlifts: 10@55% 10@65% 6@75% 8@80% 6@85% 4@95% 8 min AMRAP 8 S2O 135/95 16 Box Jumps 24/20
Strength/Skill – C & J 8 Min EMOM x 5 50-40-30-20-10 reps for time of: Weighhted Sit Ab Mat Sit-ups Kettlebell Swings 53/35
Burgener Warm-up Skill – Snatch Balance W.O.D. 10/9/8/7/6/5/4/3/2/1 OHS 95/65 C2B PULL-UPS GHD SITUPS DOUBLE UNDERS
Warm up: 2RDs at easy pace 10 BB Deadlifts 10 KBS 10 Box Jumps “The Don” For time: 66 Deadlifts, 110/80 66 Box jump, 24/20 66 Kettlebell swings, 53/35 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/40 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders *30min Cap* Skills in remaining time…
12 E2MOM 4 Tempo Deadlifts Tempo= Stand, pause at top 2 seconds, down 5 seconds, no pause at bottom. For time: 10 rds of C2B “Cindy” ..then… 50/35 Cal Row 30 Deadlifts 250/175 *18 min Cap*
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min