May 27 – June 2

Sat May 27

5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3
Partner 1 15 TTB/GHD
Partner 2 15 Cal Bike/Ski/Row
Partner 1 15 Hang Snatch 75/55
Partner 2 15 TTB/GHD
Partner 1 15 Cal
Partner 2 15 Hang Snatch 75/55
Partner 1 Run 200m
Partner 2 Run 200m
RX+ Add 5 Muscle Ups before each run
^That is 1 round

Sun 

10-9-8…1
DL 225/155
Burpee Over Bar
HSPU

Monday – 1 Class 9:30AM – Open early and until noon for open gym

“Murph” – Solo but you can split w/ a partner if you’d like
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squat
1 Mile Run

Tuesday 

Back Rack Press 3×5
Back Rack Push Press 2×3
Back Rack Split Jerk 3×1
Try to build in weight all 8 sets and start a few #s heavier than last week.

Metcon:

Choose either
100 Cal Bike or Ski or Row for time.

Wednesday 

40 Min EMOM
1st Min 1 Squat Snatch 
2nd Min 20-30 Double Unders
A lot of us have a hard time with the Squat in Squat Snatch.
Lets focus on the Squat part of the Squat Snatch 
(If you catch it high, that’s ok, do an OverHead Squat) 
Use the 1st 8-10 Snatch to build to a challenging weight and stick there.
On DU, pick a # so that the 1st several rounds aren’t too difficult. 
If you’ve thrown in the towel on double unders, run 100m instead of single unders
Score your heaviest squat snatch.

Thursday 

Sumo Deadlift 3×3
Sumo Deadlift 1×15

Metcon:

“Grettel”

10 Rounds
3 Clean and Jerk 135/95
3 Burpees Over Bar

Friday 

“Nancy”
5 Rounds
400M Run
15 OHS 95/65

Strength:

3×8 DB Bench
3×12 GHD

POPULAR POSTS

MAR 16 – 22

Sat  For Time (CAP 37:00) w/ a partner… 1km Run (together)25 SYNC Burpee Over The Bar50 Clean @115/8575 Push Up50 Clean25 SYNC Burpee Over The

MAR 9 – 15

For Time (CAP 35:00) w/ a partner… 10 Wall Walk50 Power Clean @135/9520/15 Cal Row-Ski or 15/10 Cal Bike 8 Wall Walk40 Power Clean40/30 Cal

MAR 2 – 8

Sat  For Time (CAP 32:00) w/ a partner… Buy-in: 3 Laps Run (together) then… 20 Rounds (YOU GO I GO) 2 Clean @185/1254 HSPU8 Alt.

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