Saturday, 1-12-19
30 RFT
1 Deadlift 155/105
2 Push Press 155/105
3 OHS 155/105
4 Bar Facing Burpee
*35 min Cap*
30 RFT
1 Deadlift 155/105
2 Push Press 155/105
3 OHS 155/105
4 Bar Facing Burpee
*35 min Cap*
Strength/Skill – Shoulder Press 5 x 2 Complete as many rounds as possible in 20 minutes of: 185/135-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30/24-inch 27 double-unders
For time – 2,000m Row ..then.. 5 Rds of: 21 Deadlifts 165/115 15 Bar facing burpees 9 Push Jerks 165/115 *35 min Cap*
9AM CLASS TODAY WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Deadlifts 5X8 @ 50% “The Chief” 5 RFT AMRAP 3:…
20 min AMRAP Burpee-Box Jump(24/20)- 1 Power Clean (155/115)-Walking Lunge(15)-Double unders(20)-Sprint back to starting position for burpee. That is one round. (For box jump, jump up, then off other side and a dirty barbell will be anxiously awaiting to cleaned)
Deadlift – 1-1-1-1-1 Rest, then: For time: 1000 m row 80 Squats 60 Sit-ups 40 Push-ups 20 Pull – ups
Strength: Back Squat 4X5 @ 75% 95-lb. thrusters, 30 reps 20 GHD sit-ups/ weighted sit ups 35/25 400-meter row 115-lb. thrusters, 20 reps 30 GHD sit-ups/ weighted sit ups 400-meter row 135-lb. thrusters, 10 reps 40 GHD sit-ups/weighted sit ups 400-meter row