“OPEN & PERFORMANCE”
AMRAP 20:
10 Kettlebell Swings (70/53#)
10 Box Jumps (24/20″)
10 Burpees
200m Run
“FITNESS”
AMRAP 20:
10 Kettlebell Swings (53/35#)
10 Box Jumps (24/20″)
10 Burpees
200m Run
Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!
“OPEN & PERFORMANCE”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single
“FITNESS”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Power Snatch + OHS – Build to a Heavy Single
The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed, balance, coordination, etc.). This is why it is difficult to learn, yet so satisfying to improve upon. Picking something up from the ground and putting it overhead explosively is a basic human movement. Doing it efficiently requires practice in many different positions. Today, the overhead squat will help us lock down the positioning we are looking to receive our snatches in and the snatch balance adds speed to this positioning before we put it all together in the squat snatch. Brought to you by CFNE
Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!
“OPEN & PERFORMANCE”
3 Rounds:
50 Double-unders
20 Wallballs (20/16#)
–
50 Calorie Row
–
2 Rounds:
50 Double-unders
20 Wallballs (20/16#)
–
35 Calorie Row
–
1 Round:
50 Double-unders
20 Wallballs (20/16#)
–
20 Calorie Row
“FITNESS”
3 Rounds:
50 Single-unders
20 Wallballs (20/16#)
–
50 Calorie Row
–
2 Rounds:
50 Single-unders
20 Wallballs (20/16#)
–
35 Calorie Row
–
1 Round:
50 Single-unders
20 Wallballs (20/16#)
–
20 Calorie Row
The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration of the movement. This creates a highly powerful metabolic stimulus, especially when combined with biking and jump rope. Brought to you by CFNE
Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!
OPEN / PERFORMANCE
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)
FITNESS
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (115/80#)
Score is total number of Clean & Jerks
Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts. Gymnastics work trains us to move our own body weight, while weightlifting trains our ability to move an external weight though space. The capability to do both of these while fatigued prepares us for just about any task that life throws at us.
1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings(53/35)
9 Goblet Squats (53/35)
For Time
