As of next week changes in summer hour will be:
No 5AM class on Fridays and no 10am class on Saturdays.
E3MOM for 12 min
8 Back Squats
all sets between 60-70% of 1 RM
3RFT-
12 Right Arm DB Hang Power Cleans 50/35
50′ Right Arm OH Walking Lunge 50/35
10 Burpee Over DB
12 Left Arm DB Hang Power Clean 50/35
50′ Left Arm OH Walking Lunge 50/35
10 Burpee Over DB
**Buy Out – 150D/U**
*18 min Cap*
Back Squat 5-5-5-5-5-5 Build Control on the way down, fast on the way up Sets 1-3: Warmup sets, 40-60% 1RM Set 4-6: Working sets, 70-85% 27-21-15-9 C2B Pull Ups Bar facing Burpees
W.O.D. – 6 Rounds for time: 7 Burpee Box Jumps 14 Wall Balls 20/14 21 Double Unders
Strength/Skill: Weighted Dips 5X5 10 RFT 10 Wall Balls 20/14 10 Box Jumps 24/20 20 D/Us
10 Rounds for Time 10 Box Jump Overs 10 Sit-Ups 10 BB Thrusters 45/33 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl
5am class today!! Skill: Rope climb, bring shin protection. Or muscle ups. 5 Rounds for time of: 7 Thrusters 135/95 1 Legless Rope Climb 4 Rounds for time of: 250m Row 15 Hang Power Snatch 95/65 3 Rounds for time of: 60 Double-unders 40 Air Squats 20 Deadlifts 185/135 *Rest 3 minutes between workouts
Notice how he lowers the bar. Entire body goes into flexion….hips and kness very important!! Strength/Skill – Snatch. Find your 1 rep max of the day. 5 rounds for time: •1 Snatch •7 Snatch push presses •7 Overhead squats Use 50% of 1RM snatch. The goal is to do the rounds unbroken.