Thursday, 8-28-14
Strength/Skill – 1 RM 1 1/4 Front Squat Thruster x 5
“Randy”
For time:
75 Power Snatch 75# (55#)
Strength/Skill – 1 RM 1 1/4 Front Squat Thruster x 5
“Randy”
For time:
75 Power Snatch 75# (55#)
With a 30 min running clock: 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 115/85 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 135/95 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 155/105
Strength: Front Squat – 2×5 Empty Bar 2×5 @55% 1×5 @60% 2×3 @65% 2×3 @70% Push Press + Push Jerk 3 push press +2 Push Jerk Build to a heavy complex for 10 min 3 RFT- 10 KBS 70/53 12 Slam ball 30/20 150′ 2-DB Oh Walk 45/30 *9 min Cap* Meant to be an…
Strength/Skill – 3 RM Power Clean & Jerk For Time 100 Thrusters 95/65 Every time you drop the barbell – 4 Burpees + 4 Sit-Ups
NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees 10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance
Strength/Skill: Deadlifts 5RM For time: 5 rope climbs 15′ 5 Clean and jerks 95#(65#) 4 rope climbs 4 Clean and jerks 115#(75#) 3 Rope climbs 3 Clean and Jerks 135#(95#) 2 Rope climbs 2 Clean and jerks 185#(115#) 1 Rope climb 1 Clean and jerk 205#(125#)
Strength – 5-5-3-3-1 Tabata alot of stuff!! KB Swing 53/35 Push-ups (Hand release) Squats (medicine ball required, we WILL ALL break 90) Sit-ups (bring towel or butt pad)