Wednesday Dec 20, 2017
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

How far?

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Muscle Clean
+ 3 FS (w/ hook grip)
+ 3 Press From Split

B) Hang Clean & Jerk -- Singles
@ 60/65/70/75/80/85/75/75/75

5x1 Clean Pull @
105x5

GYMNASTICS

For time:
5, 4, 3, 2, 1, 4, 3, 2, 1, 3, 2, 1, 2, 1, 1 Bar Muscle Ups
*must come off bar between sets
*if you miss, start that set again

CORE
3 Rounds
20 ALT Plank Bird Dogs
12 1/2 Kneeling Band Chops
(high to low) (each)
15 Barbell Good Mornings

MetCon

E3M12M

3 TnG Snatch
2-3 T2B
15 DUs

16min AMRAP
20 T2B
50 Double Unders
10 Snatch (full)
20 T2B
50 DUs
8 Snatch (full)
20 T2B
50 DUs
6 Snatch (full)
20 T2B
50 DUs
4 Snatch (full)
20 T2B
50 Double Unders
AMRAP Snatch (full)

Rx = 95/65, 115/75, 135/95, 155/105, 185/125
Rx+ = 135/95, 155/105, 185/125, 205/135, 225/145