Monday, September 4th: Open Gym only, 9AM to 11AM
FITNESS
3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
100 Single Unders
Monday September 4th, Open Gym only 9AM to 11AM
Monday September 4th, Open Gym only 9AM to 11AM
OPEN
Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single
then
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)
PERFORMANCE
Overhead Squat – Heavy Single
Snatch Grip Behind the Neck Push Jerk – Heavy Single
Power Snatch – Heavy Single
then
AMRAP 7
Power Snatch (95/65)
EMOM: 7 Wall Balls (20/14)
FITNESS
Overhead Squat – Heavy Single
Snatch Grip Behind the Neck Push Jerk – Heavy Single
Power Snatch – Heavy Single
then
AMRAP 7
Power Snatch (75/55)
EMOM: 7 Wall Balls (20/14)
Monday September 4th, Open Gym only 9AM to 11AM
1. Barbell Benchmark
For Time:
30 Clean & Jerks (185/135)
2. Conditioning (Class WOD)
3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds
3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds
1. Gymnastics Benchmark
Ring Muscle-Ups:
Max Unbroken Reps
2. Snatch
70%/2
75%/2
80%/2
85%/2
(90%/1)3
3. Snatch Pull
(107%/3)4
4. Back Squat
(83%/5)5
5. Conditioning (Class WOD)
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
FITNESS
3 Rounds:
50 Air Squats
7 Burpee Pull-ups
10 Hang Power Cleans (115/80)
