Friday, 5-17-19
Every 2 min for 10 min
1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch
For time:
25 Power Snatch 115/85
50 Burpee Box Jump Over 24″/20″
50 Power Snatch 75/55
100 Box Jump Over 24″/20″
*22min Cap*
Every 2 min for 10 min
1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch
For time:
25 Power Snatch 115/85
50 Burpee Box Jump Over 24″/20″
50 Power Snatch 75/55
100 Box Jump Over 24″/20″
*22min Cap*
5×3 Deadlift @ 75% “Helen” 3RFT: 400m run 21 KBS 53/35 12 Pull ups
NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY Skill/Strength – Handstand Walk 10mx3/ Handstand Hold 5 min total 5 RFT – 25 – Double Unders 200m-Run 25 – Box Jumps
Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…
With a Partner Complete: 16 Rds- 30 D/U 15 C2B 15 T2B 10 DB Snatch 45/30 10 KBS 70/53
Pick some mobility exercises to do for warm -ups and in between sets. Strength/Skill – Shoulder Mobility WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5
Box squats 7×3 ascending weight 7 min amrap 12 DB snatch 45/30 9 alt. pistol 6 c2b Rest 3 min 7 min amrap 6 DB snatch 45/30 9 alt. pistol 12 c2b