Tuesday, November 16th 2010
Warm -up: 2 rounds of CFK
5 minutes of Burgerner
Strength:
5-5-5-5-5 Push Jerk
85% of one rep max
W.O.D.
5 rounds for time:
20 Burpees
30 Wall Balls
40 Double Unders
Warm -up: 2 rounds of CFK
5 minutes of Burgerner
Strength:
5-5-5-5-5 Push Jerk
85% of one rep max
W.O.D.
5 rounds for time:
20 Burpees
30 Wall Balls
40 Double Unders
Strength/Skill – 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk. 3 R.F.T 200m Weighted Run 45/25 D.B. 10 Left Handed O.H. Walking Lunges 45/25 10 Right Handed O.H. Walking Lunges 45/25 15 Left Handed D.B. Snatches 45/25 15 Right Handed D.B. Snatches45/25
Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets
Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times. For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in. 9 and 11am cancelled…stay tuned for afternoon closings Be sure to check website before you come in for closings. Heading…
Stan Wong 5k @ Newport Beach Marina. Registration 9:30
Strength: EMOM X 8 Perform 3 sets every min 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang power Clean 120 Double-unders 800m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups
Strength/Skill – Weighted Pull Ups 3-3-3-2-2-1 Ten rounds for time: 15 Deadlifts, 135#(95#) 15 Push-ups