Wednesday, 5-2-12

Strength/Skill – Clean and Jerk Complex – High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set 15 min AMRAP 100m Sprint 5 TnG Power Cleans 10 Ab Mat Sit-Ups

Painters Saturday night …9PM dancing!!!   Every 1:30 for 6 sets (9min) 2 tempo back squat + 2 back squat @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second pause at top* With a partner : 22 min AMRAP 12 SA DB C&J 50/35 (6 R…

E2MOM Power Snatches 3@65% 3@70% 2@75% 2@ 80% 1@85% 1@85+% 1@85+% 1@85+% 15 Min Ladder 1,2,3,….Power Snatches 115/80 1,2,3….Thrusters 1,2,3….Burpees

WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: SNATCH HIGH PULL 5X3 POWER SNATCH 5X3 CrossFit Games Open 13.1 Proceed…

Strength: Every :20 for 6 min 3 Strict Press start @ 50% 1RM (if you can increase, do it) 16 min AMRAP 50 Cal Row 40 Overhead Walking Lunge 45/35 30 Power Clean 135/95 20 Ring M/U (20 c2b pull up + 20 Dips) 10 Thruster 135/95

Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @55% Set 2 – 2 Reps @72.5% Set 3 – 4 Reps @65% Set 4 – 2 Reps @ 77.5% Set 5 – 4 Reps @ 75% Set 6 – 2 Reps @82.5% Running intervals 22 min Clock 3 Rds 400m Run 2 Min…