Tuesday, 3-5-13

Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk

15 min to get your 1RM: Back Squat Shoulder Press Deadlift Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. This should not be a super big grind. The objective for all lifts is to get 3 reps with optimal mechanics at a very heavy load, not…

Strength: Deadlifts 5X3 starting at 65% working up in weight 21-18-15-12-9-6-3 reps for time of: Toes-to-bar Hang Power Snatches 95/65 Wall Balls 20/14

120 Double-unders 600m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups Skill: Snatch: work up in weight if form is good.

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

We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. It’s a Surprise…… Strength : 5×5 deadlift @ 77.5% Wod: Ascending Ladder for 8 Min 2-4-6-8… KB Power clean and Jerk 53/35 C2B