Thursday, 1-23-20
Power Clean and Jerk
15 Min to work up to a heavy single
Or work on technique
4 RFT
100 D/U’s
15 Power Clean & Jerk 155/105
Power Clean and Jerk
15 Min to work up to a heavy single
Or work on technique
4 RFT
100 D/U’s
15 Power Clean & Jerk 155/105
Workout of the Day Strength/Skill Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat Rest as needed “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a…
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill – Back Squat 135 /95 Warm up 10 x 2… ……………………..
Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest
Deadlifts 4×10 @ 40-60% of 1RM 3 RFT – 20 DB Hang C&J 50/35 15 DB Deadlifts 50/35 10 Bar Muscle Up ( 10 Pull Up + 10 Dip) *18 min Cap*
Strength: EMOM for 12 min 2 Pause Squats w/3 second pause in the bottom start @50% 1RM “NATE” 20 Min AMRAP 2 Ring Muscle Ups (4 c2b + 4 Dips) 4 HSPU 8 KBS 70/53
Strength- Deadlifts 3-3-3-2-2-1 WOD 4 Rounds for time Row 400M 15 HSPU Rope climb- 2 ascents Rope Climb Techniques