2014 10 09
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A.
Power Clean 3.3.3.3.3
B.
For Time
40 Chest to Bar Pull Ups
40 Wall Balls 30/20
The clock will be set for an every minute on minute counting up, every minute on the minute when the bell goes off, you must stop and perform 5 burpees. Beginning at the very first minute.
10 minute cap
Notes:
Score is either time, or total reps performed.
2014 10 09
Happy belated birthday to Jenn!! :)
A) jerk dip + jerk - 3x2@75%, 2x1@80%, 2x1@85%
B) 4 steps weighted duck walk forward, 2 OHS, 4 steps weighted duck walk backward, 2 OHS - 4 sets @ 60% of 1RM
C) 10 min ladder
2, 4, 6, 8, 10...
Step ups w/ barbell (24/20")
Burpees
2014 10 08
A.
Jerk Skill Work
B.
Complete 5 Heavy sets of
3 Front Squats + 1 Jerk
C.
EMOTM x10
40yd Shuttle Sprint 10,20,10 shuttle
2014 10 08
2014 10 08
A.
3 Rounds
Max Chin Up Hold
10 Tempo Push Ups, 3 down 0 at the bottom 1 at the top
B
3 Rounds
Max L-Sit
10 Barbell Bent Over Row
C.
4 Rounds
2 Minutes to complete
250m Row
Max Double Unders
2 Min Rest
Score is total Double Unders
2014 10 07
A.
15 min to establish heaviest weight in the Snatch Complex below
1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch
Note:
for those who can't go in a good looking full snatch all of these will be power snatches.
B.
Every 90 second for 8 Rounds
1 Set of the complex from above at 70-75%
C.
8 min AMRAP
10 Ring Rows
10 Russian Style Kettlebell Swings AHAP
Note:
Come in with a game plan today, move fast and pay attention, there is a lot of stuff to get done.
2014 10 06
2014 10 06
A) Snatch DL, 3 seconds down to floor, snatch pull - 2@95%, 100%, 105%, 110%
B) Front squat - 15min to find 1RM
Then: 3x3@80%
C) 1:00 Sorenson hold
1:00 wall sit
10 scarecrows w/ 5# plates
10 air traffic control w/ 5# plates
10 "don't shoot" w/ 5# plates
X4 rounds
2014 10 06
A.
Squat 5 RM
Note:
You should have some prior 5's (we've been doing a few of them lately) Keep getting after this, try to best your prior attempts each time by 3-5%+
B.
4 Rounds
1 min as Bench Spotter "aka" Rest
1 min max Bench Press 135/95
1 min max Ball Slams
1 min to complete a 200 m Run
*** in teams of 4, each team member will start at a different station and rotate through for a total of 4 Rounds
2014 10 05