Monday, 11-4-13
Strength/Skill: 10 min
1 Power Snatch
1 Snatch Push Press
1 OHS
1 Snatch Balance
4 RFT
10 Hang Cleans 135/95
10 Shoulder to Overhead 135/95
200m run
Strength/Skill: 10 min
1 Power Snatch
1 Snatch Push Press
1 OHS
1 Snatch Balance
4 RFT
10 Hang Cleans 135/95
10 Shoulder to Overhead 135/95
200m run
Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs
6 Rounds: Every 6 min Complete: 10 Med Ball Cleans 20/14 20 Burpee Box Jump Overs 24″/20″ 30 Wall Balls 20/14 40′ Plate Push 45/25 *Rest with Remaining time *
Murph is Saturday, May 27. Please sign up for BBQ. Strength: Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 15 min AMRAP 10 Hang power cleans (135#/95#) 20 Wall Balls 20/14 30 Mountain Climbers 40 Sit Ups
NO EIGHT OR NINE AM CLASSES TOMORROW WEDNESDAY 11-16-11 10 Things you can do to improve your Clean & Jerk 1 – Shoulders hips and bar move off the ground together 2 – Activate Lats 3 – Shift to heels immediately from floor 4 – Jump hard 5 – Hips must move…fast, aggressively, rapid…um…..not slow,…
GOODALE FARMS WILL BE HERE THIS FRIDAY AFTERNOON AT 5PM. COME GET YOUR GRASSFED MEAT AND DAIRY AS WELL AS YOUR PRODUCE. NEXT WEEK WE WILL START A 7PM CLASS ON TUESDAY AND THURSDAY. COMES THE FALL THAT TIME SLOT WILL BE FOR THE CHALLENGE CLASSES. JULY 4TH, WE WILL HAVE 8 AND 9AM…
Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk 14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65