Thursday, 6-23-16
No 6PM Class Friday.
10min EMOM
min1: 40 D/U’s
min2: 15 Wall Balls
10-1
Deadlift 225/185
Toes to Bar
Box Jumps 24/20
No 6PM Class Friday.
10min EMOM
min1: 40 D/U’s
min2: 15 Wall Balls
10-1
Deadlift 225/185
Toes to Bar
Box Jumps 24/20
7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min
12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 4 RFT – 45 D/U 3:1 15 Weighted Sit Ups 40/30 45 D/U 15 Power Snatch 95/65 *22 min Cap*
Strength: Snatches 7×1 @75% Light weight and fast Power Clean + Split Jerk 1+1 @ 75, 80% 1+1 @ 85% X3 “Heavy Diane” 21-15-9 Deadlift 275/185 HSPU
“2014 Regional Event 4″ 21-15-9-6-3 Strict Handstand Push-ups Front Squats – 123/195 Bar Facing Burpees *Regional Time Cap: 20 Minutes* *Krypto Time Cap: 25 Minutes*
Squat Snatches 10 min EMOM 2 @ 65% 21-18-15-12-9 reps for time: Overhead Squats 95/65 Burpees over bar
Strength: Push press 5X5 at 70% of 1RM 3RFT Row 500m/ run 400m 50 Back Extensions/ Good Mornings 45/35 40 Sit-ups 30 Wall Balls 20/14