Wednesday, 3-11-20
20 Min to work on Clean and Jerk
increasing weight
12 min Amrap
1 Snatch 155/105
3 Clean and Jerks
30 D/U’s
20 Min to work on Clean and Jerk
increasing weight
12 min Amrap
1 Snatch 155/105
3 Clean and Jerks
30 D/U’s
Strength: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3 reps Push Jerk 5-5-5-5 reps Five rounds for time of: 20 ring dips 50 D/U’s 15 min CAP
For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65
Closed for Thanksgiving. 9AM class Friday. No PM classes. Strength/Skill: 12 min EMOM 7 weighted Pull ups 7 weighted Dips 3RDS 10 Power Cleans 135/95 15 Burpees 20 T2B 25 D/U’s
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! The Other Total 1RM Weighted Pull Up 1RM Bench 1RM OHS 10 Min to establish 1 RM for each movement
20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*
3X 50 D/Us Every time you break 5 burpees. Teams of 3 AMRAP 7 Deadlifts 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Front Squat 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps…