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Friday, 1-25-19
no 5AM class today. Every 1:30 for 6 sets (9min) 3 Tempo FS @ 50-65% 1 RM of FS Tempo = 5 second down, 3 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* 2 RFT: 60 Bar facing Burpee (open standard) 50 Alt….
Friday, 10-28-16
Skill work: Pistols, D/U’s, Handstands As many rounds as possible in 20 minutes of: 5 Chest to bar pull-ups 10 Ring dips 15 Overhead squats, 95#(65#)
Wednesday, 7-5-17
“Annie” 10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.
Thursday, 3-19-15
Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 4 RFT 3 Hang Snatch (High Hang)155/103 6 Strict HSPU 9 Deadlifts 155/103 200 M Row
Thursday, 6-5-14
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5 6 min A.M.R.A.P. 4 Squat Cleans 185/125 8 C2B Pull-ups Rest 4 mins. 6 min A.M.R.A.P. 5 Snatches 135/95 10 Burpees
Tuesday, 11-28-17
Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…