Power Cleans, Pull ups, Front Squats, T2B, Power Snatches, Double Unders

Our Skills Class is tonight at 5:30. We'll be continuing our work on muscle ups. Join us!

4 Min AMRAP
4 Chest to bar pull-ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes

4 Min AMRAP
4 Power Cleans (135/95 lbs)
8 Pull ups

Rest 3 minutes

4 Min AMRAP
4 Front Squats (135/95 lbs – from the floor)
8 Toes to bar

Rest 3 minutes

4 Min AMRAP
4 Power Snatches (95/65 lbs)
20 Double Unders

AMRAP FUN: Power Cleans, Pull Ups, Bar-Facing Burpees, Power Snatches, Front Squats, TTB, Double Unders

5 min AMRAP
5 Power cleans (155/105 lbs)
10 Pull Ups

Rest 5 minutes, and then…

5 min AMRAP
10 Bar-facing Burpess
5 Power Snatches (115/75 lbs)

Rest 5 minutes, and then…

5 minute AMRAP
10 Front Squats (115/75 lbs)
10 Toes to bar
20 Double Unders

 

Back Squat 4RM, HP Snatch, OHS, Burpees Over Bar

Monday, December 22, 2014

Oly Class is tonight at 5:30!

We’ll be open regular morning classes on Christmas Eve, no afternoon classes. Closed Christmas Day.

Back Squat
15 min to find 4 rep max

12 min ascending ladder
3 hang power snatch 95/65
3 oh squats
3 burpees over bar
6 hang power snatch
6 oh squats
6 burpees over bar
9….

Not for time
30 strict toes to bar

*don’t mind the cheesy music

WOW (optional workout of the week)

“Zeus”
3 rounds for time
30 wallballs
30 sumo deadlift high-pull 75/55
30 box jump 20/16
30 push press 75/55
Row 30 calories
30 push-ups
10 back squat @ body weight