Tuesday, 8-6-13
Strength/Skill – BHN Split Jerk
2,4,6,8…
10 minute A.M.R.A.P.
Box Jumps 24/20
Alternating DB snatches (45/30)
DB push press (45/30)
Strength/Skill – BHN Split Jerk
2,4,6,8…
10 minute A.M.R.A.P.
Box Jumps 24/20
Alternating DB snatches (45/30)
DB push press (45/30)
15 Min Ladder 3 Sq. Snatch 155/105 3 C2B 3 Sq. Snatch 6 C2B 3 Sq. Snatch 9 C2B 6 Sq. Snatch 12 C2B 6 Sq. Snatch 15 C2B 6 Sq. Snatch 18 C2B 9 Sq. Snatch…… 20 min to work on skill HSPU, t2b, D/U…
No 8 AM Class Saturday. If you are coming in tomorrow please bring in a deck of cards. Strict Press 3-3-3-3-3 reps Push Press 2-2-2-2-2 reps Push Jerk 1-1-1-1-1 reps Cleans 1-1-1-1-1
WOD: 3RFT- 30 Ring Push up 20 Wall Balls 20/14 10 DB Squat cleans 35/20 60 D/U Strength: Back Rack Step Up 5×6(3 each leg)
Strength/Skill – Snatch High Pulls 10×2 8-7-6-5-4-3-2-1 Snatch (135/95#) In between each set of snatches, complete 5 wall balls (20/14#)
We will be going outside. Please bring proper attire. Skill – OH Squat Warm up – 10 Burgeners (P.V.C.) with an overhaed squat after each rep CFK W.O.D. – “Nancy” 5 R.F.T: 400m run 15 overhead squats 95lbs.
Deadlifts 6 sets 3 @ 70% For time: 30/21 AAB 30 Deadlifts 225/155 30 Bar Muscle Ups 30 Deadlifts 30/21 AAB