Monday July 2, 2018

10 AM TEAM WOD!!! “ZERO DARK THIRTY” In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (95/65) … Directly into the run 300 m run 2 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (115/80) … Directly...

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Saturday June 30, 2018

SNATCH PRIMER 5 Sets, resting as needed between: 3 Muscle Snatches 3 Overhead Squats Set #1 – 1 Complex @ 40% Set #2 – 1 Complex @ 45% Set #3 – 1 Complex @ 50% Set #4 – 1 Complex @ 55% Set #5 – 1 Complex @ 55% SNATCH COMPLEX EMOTM 11 RDS: Power...

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Friday June 29, 2018

CLEAN AND JERK TECHNIQUE E2MOT2M x 7 RDS 3-Position Power Clean Push Jerk Split Jerk Set #1 – 1 Complex @ 50% of 1RM CJ Set #2 – 1 Complex @ 55% of 1RM CJ Set #3 – 1 Complex @ 60% of 1RM CJ Set #4 – 1 Complex @ 65% of 1RM CJ

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Thursday June 28, 2018

A- 3 Rounds: 10 Front Squats (165/110) 20 Chest to Bar Pull-Ups 50 Double-Unders B- 20-18-16-14-12-10: Dumbbell Power Snatch (50/35) 100m Run After Each Round C– 3 Sets, Not for Time: 40 Sit-Ups :20s Overhead DB Static Hold each side

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Wednesday June 27, 2018

A- GYMNASTIC CONDITIONING All AMRAP’s run directly each other for a six minute piece: AMRAP 2: Strict Parallette HSPU AMRAP 2: Strict Deficit HSPU (6″/4″) AMRAP 2: Strict Handstand Pushups (to floor) *If you do not have a strict, practice off of...

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Tuesday June 26, 2017

**Remember Open Gym and Noon Class is closed today** Snatch Skill Work Stay moderate in your load and work speed!! A – Pause Overhead Squat 5 Sets of 2 Reps B – Snatch Balance 5 Sets of 3 Reps C – Hang Snatch High Pull 5 Sets of 4 Reps D –...

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Monday June 25, 2018

A- Skills – Rope Climb (10 -15 mins) B- 1 Round For Time: 1 mile Run, 3 Rope Climbs OR 15 T2B, 15 Power Clean and Jerks (115/75) 800 Meter Run, 3 Rope Climbs OR 15 T2B, 12 Power Clean and Jerks (135/95) 400 Meter Run, 3 Rope Climbs OR 15...

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Thursday June 21, 2018

300 10 Rounds: 5 Strict CTB Pull-Ups 10 Dumbbell Repetitions* 15 GHD Sit-Ups In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one...

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Wednesday June 20, 2018

A- SQUAT SNATCH TECHNIQUE 5 Sets of the Complex: 3-Position Squat Snatch Set #1 – 40% of 1RM Snatch Set #2 – 45% of 1RM Snatch Set #3 – 50% of 1RM Snatch Set #4 – 55% of 1RM Snatch Set #5 – 60% of 1RM Snatch B-  15 min AMRAP: 75 Double-Unders 50...

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Tuesday June 19, 2018

A- Gymnastics Play Time 4 Rounds, Not for Time: 2 mins Light run or Row 2 Bar Muscle-Ups 3 CTB Pull-Ups 4 Toes to Bar B-“KELEN HELLY” For Time: 400 Meter Run/30 BJ (24/20)/30 Wallballs (20/14) 400 Meter Run/30 KBS (50/35) 400 Meter...

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