17/07/2014

Mobility:

Take 15 Min to give your machine some tender love and care.

 

Metcon (for time)

“Dirty 30″

30 Cal Row

30 Sit ups

30 Box jumps #24

30 K2E

30 Hang Power Snatch #95/65

30 KBS #24/16

30 OHS #95/65

30 Wall Ball #20/14

30 DU

30 Power Clean #95/65

16/07/2014

Just a heads up. 4 p.m and 5 p.m classes will be cancelled Friday July 18th.

 

Strength/Skill

5 Sets for max load:

1 Push Press

2 Push Jerk

3 Split Jerk

 

Metcon (for reps)

3 Rounds

2 Min ME OH walking Lunge 45/25

2 MIn ME Wall Walk

2 Min ME KBS 24/20

Rest 1 Min

14/07/2014

 

the girls

Strength/ Skill

“Barbell Complex”

5 Rounds for max load

1 Snatch Grip Deadlift

1 Hang Snatch High Pull

1 Hang Power Snatch

Rest 10 Sec

2 Hang Power Clean

1 Squat Clean

1 Jerk

 

Metcon (for time)

“Fran”

21-15-9

Thruster 95/65

Pull up

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