Tuesday, 8-6-19

Closed New Years Day!   7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105

Seated Box Jumps 5 rounds: 1 RD= 200m Sprint, 100m jog, 100m Sprint 4min rest b/t rounds

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…

  Snatch Technique Add weight if form looks good   With a Partner Row 5000m While 1 partner rows, the other completes: 10 DB Thrusters 35/25 50′ Bear Crawl 10 DB Snatches Continue alternating until 5000m are completed

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*

NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH When was the last time you ate…