Tuesday, 6-5-18
9min EMOM – Push Press
iMn 1-3: 5 @ 65-70% of 1RM
Min 4-6: 3 @ 75-80%
Min 7-9: 1 @ 85-90%
For time:
50 D/U
15 Deadlifts 155/105
50 D/U
15 Hang Power Clean 155/105
50 D/U
15 Push Jerks 155/105
50 D/U
*10 min Cap*
9min EMOM – Push Press
iMn 1-3: 5 @ 65-70% of 1RM
Min 4-6: 3 @ 75-80%
Min 7-9: 1 @ 85-90%
For time:
50 D/U
15 Deadlifts 155/105
50 D/U
15 Hang Power Clean 155/105
50 D/U
15 Push Jerks 155/105
50 D/U
*10 min Cap*
Saturday 8 and 9 AM classes only. Every 1:30 min for 15 min: 4 Power Snatches + 1 OHS @ 60-70 % of Snatch 24 minutes: 30 seconds on AFAP/ 30 seconds off D/U’s Weighted step ups35/25 Push Ups Weighted Sit Ups 35/25
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: Split Jerk: 5@65%, 3@75%, 3@85% of 1 RM. Please know your weights! 8min EMOM: 3 Split Jerks @65% of 1RM For Time: 1000m row…. 100 D/U’s 40 Front Rack Lunges 95/65…
Strength/Skill – Core Work- 4 Rounds 1min Plank Holds 1min Rest ——————– 6 Rounds For Time 5 KB Shoulder To Overhead (Left Arm) 53/35 5 KB Shoulder To Overhead (Right Arm) 53/35 10 Goblet Squats 53/35 20 Double-Unders
“Annie” 10 min to establish a heavy 3 rep Front Squat Every 3 min for 5 sets 3 Front squats and 5 Back Squats with the same weight.
Strength/Skill : Beginner – Pull-ups 5-5-5-5-5 Intermediate – Weighted Pull-ups 5-5-5-5-5 Advanced – Weighted Chest to bar Pull-ups 3-3-3-3-3 A.M.R.A.P. 7 Minutes…If you RX it…12min A.M.R.A.P. if you don not. 3 Power Clean – 235/143 6 KB S.D.H.P. 53/35 (BELL TOUCHES GROUND FOR EVERY REP) 9 Wallballs – 20/14