12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 Snatches 50-60% 1RM
Min 5-7: 2 Sntaches 60-72.5%
Min 8-9: 1 Snatch 72.5-80%
Min 10-12: 1 Snatch 80%+
(Drop between doubles)
*if you cannot squat snatch you will be doing lots of technique work during this time*
** NO POWER SNATCHES**
5RFT
50 D/U
30 Wall Ball 20/14
20 Power Snatch 75/55
15/12 Cal Row
*24min CAP*
Get ready for some Dodgeball fun!! Strength: Power Clean Work up to a Heavy Power Clean Then 3×2 @ 85% of todays PC Back Squat 1×5@65% 1×5@70% 1×5@75% 7 Min AMRAP 10 DB Weighted Step Up and Overs 24″/20″ 55/40# 15 Weighted Sit-ups 55#/40#
Metcon (AMRAP – Rounds and Reps) Teams of Two (you go, I go) 20 mins 3-6-9-12-15-18…. Calorie Row Hang Power snatch 95/65 *Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*
JC’s this Saturday night @6:30. Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-8 Build to 2 RM Push Jerk Min 9-12 Build to 2 RM 2 rounds 30 Weighted Sit Ups 50/35 30/24 Cal Row 30 DB Hang Clean & Jerks 50/35 30 Wall Balls 20/14
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…
Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3 rds at easy pace 10 Good Morings w/bb…