Thursday, 9-12-19

For 24 min: Max effort for 45 seconds- D/U’s rest 15 seconds Max effort for 30 seconds- Deadlifts 225/155 rest 30 seconds ME for 45 seconds- Push Ups rest 15 seconds     Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)…

Strength/Skill – Front Squat Strength/Skill – Front Squat Complete as many rounds as possible in 15 minutes of: 40 Double Unders 12 Front Squats, 155lbs 12 Handstand Push-ups

Strength/Skill – Mid thigh snatch/Snatch X 5 Then, EMOM x 10 minutes, alternating: Evens- :20 handstand hold Odds- 20 sec L-Sit Hold 10 RFT 10 Med Ball Cleans 20/14 10 Push Ups

Thanks everyone for coming out to JC’s Saturday night!!! Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.   Strength: Every :20 for 5 min 2 Power Clean + Jerk @50-60% 1RM rest 2 min For 6 sets…

For Time: 115/85 pound Shoulder press, 10 reps 115/85 pound Overhead squat, 15 reps 115/85 pound Push press, 20 reps 115/85 pound Front squat, 25 reps 115/85 pound Push jerk, 30 reps 115/85 pound Back squat, 35 reps

Partner Wod 70 Calorie Row/ Partner Planks 70 Box Jump Overs/ Partner holds bottom of squat 70 Thrusters / Partner holds plate overhead 70 Toes to Bar/ Partner holds V-Up position 70 Thrusters 70 Box Jump Overs 70 Calorie Row 24/20, 95/65