Friday Dec 07, 2018
  • Classes
    • 6am
    • 7am
    • 9:30am
    • 3pm
    • 4pm
    • 5pm
    • 6pm

1RM PC!

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

3 x 1 Muscle Snatch
+ 1 Snatch Balance +
1 Overhead Squat

E2M10M
2 Power Snatch (not tng)


3x3 Power Clean w/pause
@ knee + Pause Jerk

E2M10M
2 Power Cleans (not tng)

GYMNASTICS

4 Giant Sets
2, 4, 6, 4, 2 C2B Pull-ups
*come off the bar for
1-2 seconds between
2, 4, 6...
Rest as needed b/w Giant Sets

CORE
Accumulate 3min of:
Slam ball bear hug 150/100
*every break 5 strict T2B
Accumulate 2min of:
DBL KB Front Rack
Hold 53s/35s
*every break 2 hanging
'around-the-world'

 

MetCon

CLASS

8min AMRAP

15 Thrusters 95/65
15 Burpees over the bar

12min to find 1RM Power Clean

8min AMRAP
20 Alt DB Hang Clean & Jerk 50/35
15 Wall Balls 20/14

*Score = Rounds & Reps,
Clean Load, Rounds & Reps

Coaches Notes

Hi team, we have a large assortment of lost and found items. If you could please go through it and take things home by the end of the weekend. Monday, we will be donating what is left. Thank you in advance.

– Eric Barber