Monday November 13, 2017

thrusters.jpg

STRENGTH:

Snatch

50% x 3

60% x 3

70% x 2

77% x 2

82% x 2

87% x 2

90% x 2 x 2 sets

92% x 1

95% x 1

Snatch Pulls

90% x 3

95% x 3

100% x 3

105% x 3

100% x 3 x 2 sets

CONDITIONING:

12 Minute AMRAP

5 Thrusters (135/95)

7 Bar Facing Burpees

9 Knees to Elbows

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Friday November 10, 2017

veterans day

REMINDERS:

  1. Be sure to wear RED TODAY to remember all those who are deployed!  We will continue this initiative for the remaining Fridays in 2017.  

  2. The 430 and 530pm classes are cancelled for TODAY.  

STRENGTH:

Jerks (from the rack)

50% x 3

60% x 3

70% x 3

80% x 2

85% x 2 x 2 sets

90% x 1

92% x 1

CONDITIONING:

10 Rounds

30 Double Unders

7 Pull Ups

Tuesday November 7, 2017

memerunforlife

STRENGTH:

Clean and Jerk

50% x 2
60% x 2
70% x 2
77% x 2
82% x 2
87% x 2
90% x 1
92% x 1
Clean Deadlifts
90% x 3
95% x 3
100% x 3
105% x 3
110% x 3
CONDITIONING:
Minutes 0:00 – 3:00:  400m Run + ME Ring Dips
Minute 3:00 – 4:00:  REST
Minutes 4:00 – 7:00:  400m Run + ME Sit Ups
Minute 7:00 – 8:00: REST
Minutes 8:00 – 11:00:  400m Run + ME Ring Dips
Minute 11:00 – 12:00:  REST
Minutes 12:00 – 15:00:  400m Run + ME Sit Ups