Tuesday, 1-29-13
Strength Skill – Hang Snatch Pull 75%x2x3
Snatch Balance 75%x2x2x2
5 R.F.T.
5 TnG (to knee) Hang Snatches 95/65 Scale as needed
15 Sec. C2B Flexed Arm Hang (Pronated/Supinated Grip)
5 Man Makers 45/25
Strength Skill – Hang Snatch Pull 75%x2x3
Snatch Balance 75%x2x2x2
5 R.F.T.
5 TnG (to knee) Hang Snatches 95/65 Scale as needed
15 Sec. C2B Flexed Arm Hang (Pronated/Supinated Grip)
5 Man Makers 45/25
Amazing Stunts…..watch the guy swim at the end. Strength/Skill – Snatch 21-15-9 Snatch 115/75 Burpees Double Unders
5 RFT 1 Rope Climb 8 Deadlifts (95#/135#) 6 Hang Power Cleans (95#/135#) 8 TGU”S 53/35 6 Man Makers 45/25
Merry Christmas to my Kryptonite Family!!! Monday’s Hours are 8 and 9am only!!
Strength/Skill – 10 min EMOM…4 TnG Push Presses 70% of 1 RM As many reps as possible in 5 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″) Rest 1 minute As many reps as possible in 3 minutes of: 7 Med-ball cleans 20# (14#) 7 Lateral Box jumps 24″ (20″)…
Monday 8 and 9am classes only! Warm up: 2rd at an easy pace 10 BB snatch grip push press 10 BB Below knee muscle snatch 10 BB Hang Power Snatch 5 Min EMOM 1 Snatch Balance + 2 OHS *start light and build* *treat this as a warm up for snatches 12 min EMOM –…
Strength: 20 min to find your 1RM C&J rest 10 min “Grace” For time 30 C&J’s 135/95