Thursday, 2-21-19
Don’t forget to sign up for the Open.
Judging will start 10am Saturday.
9 min E3MOM
Back Squat
3×10 @ 60,70,80% of 1RM
5 RFT –
5 Hang Sq. Clean 205/155
10 Devil Press 40/25
15 DB Push Press 40/25
*20 min Cap*
Don’t forget to sign up for the Open.
Judging will start 10am Saturday.
9 min E3MOM
Back Squat
3×10 @ 60,70,80% of 1RM
5 RFT –
5 Hang Sq. Clean 205/155
10 Devil Press 40/25
15 DB Push Press 40/25
*20 min Cap*
Tuesdays & Thursdays we will be adding a 7PM class. 3 Rounds each for time: 5 Sumo Deadlift High Pull (155/105) 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch 25 Double Unders 5 Sumo Deadlift High Pull 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch…
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…
Strength: 5min EMOM 3 Power Snatches @ 75% 5min EMOM 4 OHS @ 65% of Snatch 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Thruster 115/85 Floor Press 115/85 Cal Row
WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155
“Abbate” 1 Mile Run 21 Clean & Jerk 155/105 800m Run 21 Clean & Jerk 1 Mile Run *Finish it*
Warm up 2 RDs 10 Slam Ball 10 Walking Lunges 10 Jumping Squats 15 min to complete 3×10 Half Kneeling DB Press (each arm) 3×8 RDL (each leg) 3×10 DB High Pull to press 3×1 min Hollow body hold With a partner 10 RFT 3 Rope Climb 6 Power Clean 185/125 12 Single Arm DB…