Friday May 11, 2018
  • Classes
    • 6am
    • 7am
    • 9:30am
    • 3pm
    • 4pm
    • 5pm
    • 6pm

This might hurt a little

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x 5 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)

B. 1 ME UB Set of Butterfly C2B Pull-ups
(sub kipping c2b or chin over bar pull-ups if needed)

C. 5 x 3 Strict Tempo Pull-ups (2/2/2/2)

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

E90s
Power Clean
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

MetCon

CLASS

10min EMOM

evens: 3 Strict Press from Split (work to 3RM)
odds: 5 Ring Rows (2/2/2/2 tempo) +

15min AMRAP
15 T2B
15 Burpee Box Jump 24/20
15 Thrusters 95/65