Tuesday, 9-25-12
Tuesdays & Thursdays we will be adding a 7PM class.
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
-then-
3 rounds for time of:
14 Burpee Over-the-Box Jumps 24/20″
21 KBS 24/16kg
28 Shoulder Touches
Tuesdays & Thursdays we will be adding a 7PM class.
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
-then-
3 rounds for time of:
14 Burpee Over-the-Box Jumps 24/20″
21 KBS 24/16kg
28 Shoulder Touches
9AM CLASS TODAY! Need a head count for the BBQ!!! 3RFT 25 T2B 10 Bar M/U’s 25 Burpees Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
Strength/Skill – 10 minutes to find your 1 rm C&J. Warm up good!!! AMRAP in 15 minutes: 5 HSPU 9 Hang Power Snatch (95#/135#) 12 Weighted Sit Ups 35/25
Strength/Skill -8 min EMOM: 8 Lunges 115/85 In front of a clock set for 12 minutes: 4 minutes of hang power snatches, 95/65 lb. 4 minutes of squats 4 minutes of russian swings 70/53 Score is TOTAL number reps
Christmas Party is Dec 16th. please sign up at the front desk. 3 Min EMOM X 6 sets 8 Power Snatches 95-65 10 Burpees As many rounds as possible in 15 minutes of: 100′ Bear Crawl 15 Weighted Situps 100′ KB Farmer Carry 53/35 15 GHD Hip Extensions/ Good Mornings
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Power Clean Four rounds of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat, 10 reps 135/95 pound Jerk, 5 reps Bar Facing Burpees, 10 reps Rest 90 seconds between each round
no 8AM class today!! 5RFT 400m Weighted Run 20/14 10 Push Presses (95/65lbs) 10 Box Jumps (24/20″) 10 Sumo Deadlift High Pulls (95/65) 10 Wall Balls 20/14