No 5AM class.
Strength: 1 1/4 Back Squat 6X3
The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch.
For Time:
100 D/U’s
1 Rope climb
90 D/U’s
2 Rope Climbs
80 D/U’s
3 Rope Climbs
70 D/U’s
4 Rope Climbs
60 D/U’s
5 Rope Climbs
50 D/U’s
4 Rope Climbs
40 D/U’s
3 Rope Climbs
30 D/U’s
2 Rope Climbs
20 D/U’s
1 Rope Climb
10 D/U’s
Strength: Clean & Jerk Complex 1 pause low hang clean + 1 hang clean + 1 clean + 1 jerk 70-80 % of 1 RM WOD: 4 RFT- 20 Weight sit ups 45/30 5 HSPU 10 Weighted Good Mornings 75/45 5 HSPU 200m Run *Scale as needed*
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip
We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. It’s a Surprise…… Strength : 5×5 deadlift @ 77.5% Wod: Ascending Ladder for 8 Min 2-4-6-8… KB Power clean and Jerk 53/35 C2B
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
Strength: EMOM for 5 min 5X3 Power Cleans @75% For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Ring push-ups
EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35