Friday 5-27-16
Murph heats 8:30 and 10 am.
monday 9am class only!
Fully Flexed Friday
15 Min to establish
1 RM Snatch
rest 5 min
15 Min to establish
1 RM Clean and Jerk
Murph heats 8:30 and 10 am.
monday 9am class only!
Fully Flexed Friday
15 Min to establish
1 RM Snatch
rest 5 min
15 Min to establish
1 RM Clean and Jerk
Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 Power Cleans 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees.
Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35
Strength/Skill – Power Snatch 4 RFT 15 – K2E 20 -Power Snatches 95/65 25 Jumping Lunges
Strength/Skill – Split Jerk 60×2, 65×2, 70×2, 75x3x2, 80x3x2 7 min AMRAP 10 Front Squats 115/85 10 Pull-ups Rest 4 Minutes 7 min AMRAP 10 Burpees (Bar facing, over your deadlift bar) 10 Hang Power Snatches (95/65)
Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…
Strength/Skill – 20 mins to find a 3 RM O.H. Squat Seven rounds for time of: 155/105 pound Push jerk, 7 reps 7 Chest to bar pull-ups 7 Burpees Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ).