Saturday, 9-7-19
“Zeus”
3 RFT:
30 Wall Ball 20/14
30 Sumo Deadlift High-Pull 75/55
30 Box Jump 20/18
30 Push Presses 75/55
30 Cal Row
30 Push-Ups
10 Back Squats (Bodyweight)
*Take the back squats from a rack*
“Zeus”
3 RFT:
30 Wall Ball 20/14
30 Sumo Deadlift High-Pull 75/55
30 Box Jump 20/18
30 Push Presses 75/55
30 Cal Row
30 Push-Ups
10 Back Squats (Bodyweight)
*Take the back squats from a rack*
NO 10:00 AM CLASS 4 R.F.T. 50 Air squats 30 AB-Mat sit ups 20 Deficit push ups. 45s/25s *chest touches ground * 10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
3 RDs 10 Squats 10 BB Deadlifts 15 Sit Up Front Squats 5×5 @ 70-80% 1RM 5RFT 200m Run 15 Weighted Sit ups 35/25 10 Deadlifts 315/225 * 22 min Cap*
Warm up: 2rds at easy pace 5 behind neck snatch grip push press 5 good mornings 5 mid shin muscle snatch 5 Sotts press w/PVC 14 min Clock- 5 Min EMOM 3-Position Power Snatch (Floor, below knee, above knee) Min 1 – 45% Min 2 – 50% Min 3 – 55% Min 4 – 60%…
HIGH BAR BACK SQUAT: 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% -then- Team Helen *In teams of…
WOD: For Reps- 0:00-3:00 2rds Cindy(5 Pull Up 10 Push Up 15 Squats) 3:00-4:00 Power Snatch 135/95 4:00-7:00 2rds Cindy 7:00-9:00 Power Snatch 9:00-12:00 2rds Cindy 12:00-15:00 Power Snatch Strength: 3×10 Strict t2b 3×10 HR push up 3×10 GHD sit up *Scale as needed*
W.O.D. 8 R.F.T. 10 – Hang Squat Snatch’s 95/65 75/45 10 – Pull-ups 10 – K2E or 4 R.F.T. 20 – Hang Squat Snatch’s 95/65 75/45 20 – Pull-ups 20 – K2E…. …..Choices Choices Choices!!!!