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Friday 08.03.2018

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ANNOUNCEMENT:
– Our August on-ramp class begins next Tuesday August 7th @ 6PM! Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility

Impact/Focus: Hang Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Hang Clean.

Hang Clean 1-1-1-1-1 (@ knee height)

Post loads to comments.

“Bandito”
Complete 4 rounds for time of
15 x Ring Rows
15 x Box Jump Overs (24/20)
15 x Walking Lunges (24/16)(Goblet Rack)

Rx+ 32/24

Post times to comments.

Katelyn

5 thoughts on “Friday 08.03.2018”

  1. Today from Wisconsin:

    Clean and Jerk (6 Sets: PC+FS+PJ) – Increasing weight each round.
    On the 1:30 x 6 Sets:
    1 Power Clean
    1 Front Squat
    1 Push Jerk

    115#

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 3:00 with 3:00 Rest x 3 times with increasing weight
    3 Power Cleans
    3 Front Squats
    3 Push Jerks
    AMRAP 1:
    Qualifier Rx – 135/95
    Open Rx – 115/80
    AMRAP 2:
    Qualifier Rx – 135/95
    Open Rx – 115/80
    AMRAP 3:
    Qualifier Rx – 155/105
    Open Rx – 135/95
    4 @ 80#/ [email protected] 90#/ 3 @ 100 #

    Reply

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