Monday, 2-12-18
JC’s Feb 17.
Strength:
DB Bench Press
6×8
25 RFT:
2 Sq. Snatch 135/95
4 Bar Facing Burpee
*20 min CAP*
JC’s Feb 17.
Strength:
DB Bench Press
6×8
25 RFT:
2 Sq. Snatch 135/95
4 Bar Facing Burpee
*20 min CAP*
2016 Granite Games Qualifier 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts (245/165lbs) Strength/Skill: 5X3 Split jerk
Strength: Every 30 sec for 8 min: 1 Hang Squat Snatch @ 70-80% Front Squats: 3X5 @ 70-75% Every 3 min for 15 min (5sets) 50 D/Us 12 Thrusters 115/85 95/65 9 Burpees over the bar Rest until next interval
Strength/Skill – Snatch Grip Deadlift find your 3RM 21-15-9 Reps for time: Front Squats (185/133) Ring Dips
Strength: Deadlifts: 6min Emom 5 @ 70-80% 15 MINUTE ASCENDING LADDER 1 THRUSTER 155#/115# – 30 D/U’s 2 THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME
Strength: 2 Power Snatch + 1 Hip Sq. Snatch build over 6 sets starting @ 50%1rm Power Snatch 8RFT: 9 Pull Ups 3 Deadlifts 315/205 10 Box Jump Overs 30/24
WE ARE RUNNING OUTSIDE, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – Front Squat Find your 1 RM 3 RFT 200m Run 10 TGU’S 53/35 20 Air Squats 30 D.U.”s