Tuesday, 5-14-13

9 min E3MOM Back Squat 3×10 @ 60,65,70% of 1RM 10 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270* With Remaining time, work on some skills for the open.

Strength/Skill – Clean High Pulls Two rounds of: AMRAP in 2 minutes of: Power clean, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Front Squat, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Shoulder to overhead, 135#/95# Rest two minutes before 2nd round; combine reps from both rounds and total for…

20 min AMRAP Burpee-Box Jump(24/20)- 1 Power Clean (155/115)-Walking Lunge(15)-Double unders(20)-Sprint back to starting position for burpee. That is one round. (For box jump, jump up, then off other side and a dirty barbell will be anxiously awaiting to cleaned)

Good morning!! Six and Seven o’clock a.m. classes are cancelled. Parking lot needs to be plowed. PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO WEATHER. Warm -up – 5 rounds of: Overhead Walking Lunge (PVC) 15 Sit-ups 10 Push-ups 5 Pull-ups Burgener Strength: 6 x Power Clean-Squat Clean-Push Jerk W.O.D. “Tate” 5 rounds for…

12 min to complete 5 set of 5 Tempo Strict Press Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over head, 2 second pause at top. “The Chief” 5 rounds of 3 min AMRP with 1 min rest between rounds: 3 Power Cleans 135/95 6 Push Ups…

Yoga Sunday the 7th with coach Marcus @11 am. $15.00 per person. Don’t forget to bring your yoga mat. Anyone welcome!   2 RDs 10 Gobet Squats 10 Walking Lunges 30′ Duck Walk Back Squats 3×10 @ 65% With a partner 4 RFT 6 Rope Climbs 10 Bear Complexes 135/95 50 Walking Lunge each *28…