Wednesday Dec 05, 2018
  • Classes
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    • 7pm
    • 8pm

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Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

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

B) Clean & Jerk -- Triples
@ 60/65/70/75/75

5x1 Clean Pull @
95/100/105x3


GYMNASTICS
3 Rounds
2x10m HS Walk AFAP
Rest as needed between rounds

8min to work to 3RM Deficit
Kipping HSPU
Then
4 Giant Sets
3 Kipping HSPU @ max
4 Kipping HSPU @ below max
AMRAP Kipping HSPU @
low deficit or on floor

5min
1.2.3.4.5.6.7.8.9.10 strict hspu ladder
*if miss, start back at 1

 CORE

3 Rounds
10ea Plank banded pull-throughs
*place band on upright
setup in plank parallel to rig
pull band under body to square
10 Side Plank hip drops (ea)
10 GHD Hip Extensions



MetCon

CLASS

35min EMOM
Min 1 – 10 Burpees
Min 2 – 12 Pull-ups or 4 Bar Muscle ups
Min 3 – 10 DB Thrusters 50s/35s
Min 4 - Row/Bike/Ski 15/12 Cals
Min 5 - 30 Double Unders + 10 Sit-ups