Friday, 4-12-13

Strength: Deadlifts: 6X3 between 70 and 80%   8 Rounds for time of: 5 Burpees 10 Ring Rows, strict 15 Second, Ring L-sit / scale V-up 20 Box Jumps 24/20

3RDs 10 BB OHS 10 BB Hang Power Snatch 10 BB Snatch Grip Deadlifts EMOM x 12 2 Sq. Snatch Build to a heavy double rest 2 EMOM x 4 Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch For Reps- 4 Min AMRAP 200 D/U 2:1 AMRAP Burpee rest 2 min 4Min…

I want to thank everyone for coming and making  our party so special!!! I have the best Family!!!   Strength Snatch Grip Tempo Deadlift – 5×3 start @ 60% snatch and build *Tempo- 5 sec up, 5 sec down* Running Clock for 17 min 4 Min AMRAP 3 Power Snatch 95/65 25 D/U rest 2…

20 Min EMOM: EVEN: 3 TnG Power Snatch 70-75% 1 RM ODD: 5-10 Strict Pull up 12 min AMRAP: 50 Goblet Squats 53/35 40 Cal Row 30 HR Push Ups 20 Wall Balls 20/14 10 Power Cleans 185/135 *Scale as needed*

Strength: 10 Min EMOM 2 Back Squats start @ 60% 1RM and build Every :20 for 5 min 2 Power Cleans @50 % 1 RM Power Clean 20 min EMOM 1- 15 Wall Balls 20/14 2- 12 Push Ups 3- 5 Ring MU or 7 BMU ( 5 C2B 5 Dips) 4- 20 Hollow Rocks

  5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy