Strength/Skill – Push Press 3-3-3-3-3
Isabel meets Cindy
For time complete the following:
15 Snatch then:
10 rounds of Cindy:
(5 Pullups, 10 Hand Release Push Ups, 15 Air Squats) Then:
15 Snatch
RX Men: 135
RX Women: 95
Masters Men: 115
Masters Women: 75
Scaled Men: 95
Scaled Women: 65
For time: 50 DB Walking Lunge 45/30 40 Wall Ball 20/14 30 Box Jump 24/20 20 t2b 10 sq. Clean 225/185 20 t2b 30 Box Jump 24/20 40 Wall Ball 20/14 50 DB Walking Lunge 45/30 *Scale as needed*
Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*
Notice how he lowers the bar. Entire body goes into flexion….hips and kness very important!! Strength/Skill – Snatch. Find your 1 rep max of the day. 5 rounds for time: •1 Snatch •7 Snatch push presses •7 Overhead squats Use 50% of 1RM snatch. The goal is to do the rounds unbroken.
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1000m row buy in…. 40 PUSH JERKS 135#/95# 40 POWER CLEANS 135#/95# 40 FLOOR PRESSES 135#/95# 40 FRONT SQUATS 135#/95#
Strength – Push Jerks 3-3-3-3-3 Skill – Kipping Pull-ups W.O.D. Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top…