Sunday, December 10, 2017

Uncategorized


3 Separate Scores

Time cap 40 minutes for all 3 parts

(Comp & Fitness)
8 Min AMRAP
9 KB Snatch 1/1.5p
12 KB Clean & Jerk 1/1.5p
9 Pistols

*Alternate arms/legs each round*

Rest 4 mins

4 Rounds For Time
15 Hang Power Snatch 55/75
15 OH Step Back Barbell Lunge 55/75

Rest 4 mins

50 Barbell Thrusters 35/45
50 DB Burpees 35/50

(Bootcamp)
8 Min AMRAP
9 DB Snatch @ manageable weight
12 DB Clean & Jerk @ manageable weight
9 Box Pistols

*Alternate arms/legs each round*

Rest 4 mins

4 Rounds For Time
15 Hang Power Snatch @ manageable weight
15 OH Step Back Barbell Lunge @ manageable weight

Rest 4 mins

50 Barbell Thrusters 35/45
50 Burpees

Saturday, December 9, 2017

Uncategorized


Time Cap 40 Minutes

Teams of 3 For Time

Divide work evenly with one athlete working at a time. Rows done 250m each, then switch.
Run together

400m Run
90 Weighted Box Step Ups 25/45 plate 20″
90 Pull-ups
90 Back Squats 65/95 (no racks)
1500m Row
150 KB Swings 1/1.5p
1500m Row
90 Back Squats
90 Pull-ups
90 Box Step Ups
400m Run