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.
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#/ 3@ 90#/ 3 @ 100 #
Hi pete!
Hang Clean: 245#.
“Bandito”: 12:22 Rx+.
Hang Clean: 110# (PR!)
Bandito: 19:03 Rx
Hang Clean: 150#
Bandito: 17:28 – 10 ring rows per round vs 15