Warm up:
2RDs at easy pace
10 BB Snatch Grip Deadlifts
10 BB Snatch Grip High Pulls
10 BB behind neck snatch grip push press
10 Reverse Hypers
12 min EMOM
1 Snatch Grip Deadlift + 1 Above Knee Hang Power Snatch + 1 Below Knee Hang Power Snatch
*start @40% 1RM Power Snatch and build*
6RFT
12 Wall Ball 20/14
6 Right Arm Hang Clean & Jerk 50/35
12 Wall Ball
6 Left Arm Hang Clean & Jerk 50/35
60 D/U
*22min Cap*
With a Partner Complete: 16 Rds- 30 D/U 15 C2B 15 T2B 10 DB Snatch 45/30 10 KBS 70/53
5AM classes start om Tuesday and then Thursday. We will be cancelling the Tuesday, Thursday 7PM starting next week. Strength: Power Cleans 3@70% 3@75% 2@80% X4 2RFT 50 D/U’s 15 Thrusters 95/65 12 C2B Pull ups rest 3 min 3RFT 21 Pistols 14 HSPU 7 Deadlifts 315/205
9 min E3MOM Back Squat 3×10 @ 60,65,70% of 1RM 10 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270* With Remaining time, work on some skills for the open.
Christmas Party Dec. 17th. Please sign up at front desk. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 3 Rounds: 500 Meter Row 12 Hang Power Cleans (155/105) 50 Double-Unders
Christmas party is Dec.15th. $20.00 pp 12 min EMOM: Even: 6 Back Squats Odd: 3 Front Squats Barbell Loaded at 61% of 1RM FRONT SQUAT For Both Lifts For Time: 60/42 Calorie Row 50 Box Jump Overs 24/20 40 Toes to Bar 30 Power Snatches 135/95 *22 min Cap*
Strength- 3rm max snatch From the ground+ below knee+above knee(cannot drop weight) Wod- 12 min amrap 12 thrusters ascending weight 35 d/u Men 75 going up by 20lbs each round Women 55 going up by 10lbs each round