Congratulations to our May Athletes of the Month!
A) Metcon: AMRAP 25min
Teams of 2, 1 work, 1 watches
50 kb hang power snatch (53/35) (dumbbells ok too in a large class)
50 burpees to 45# bumper plate (jump on it ea burpee)
Teams of 2, 1 work, 1 watches
50 kb hang power snatch (53/35) (dumbbells ok too in a large class)
50 burpees to 45# bumper plate (jump on it ea burpee)
A) Oly: Hang Clean; 2 rep max
B) Metcon: 6 RFT
8 Thrusters (95/65)
3 Bar Muscle up (scale 6 c2b + 6 push ups)
Cap 15min.
Score: hang clean 2rm, metcon time
80'S DAY!
B) Metcon: 6 RFT
8 Thrusters (95/65)
3 Bar Muscle up (scale 6 c2b + 6 push ups)
Cap 15min.
Score: hang clean 2rm, metcon time
80'S DAY!
Strength: Back Squat
E3MOM for 9 minutes 3 reps (add 5 to 10 lbs to your weight from 4/28) If they were not there, find a
moderately heavy weight and stick with it.
Don’t forget that 2 sec pause at the bottom!!!
E3MOM for 9 minutes 3 reps (add 5 to 10 lbs to your weight from 4/28) If they were not there, find a
moderately heavy weight and stick with it.
Don’t forget that 2 sec pause at the bottom!!!
A) Snatch; find a heavy double
B) CF Metcon
C) 4RNFT; 75’ single arm oh walk (53/35), 15 ghd sit ups
B) CF Metcon
C) 4RNFT; 75’ single arm oh walk (53/35), 15 ghd sit ups
A) Oly: Power Snatch; Find a heavy double for the day (not touch and go)
B) Metcon: 12min AMRAP
200m Run
12 MB sit ups (20/14)
8 hang power snatch (75/55)
B) Metcon: 12min AMRAP
200m Run
12 MB sit ups (20/14)
8 hang power snatch (75/55)
Skill:
4 X 150 ft AHAP Farmer’s carry (DB or KB)
Rest 2 min between sets
*immediate 6 burpee penalty every time weight is put down during walk
WOD: KB/DB Linda For time:
4 X 150 ft AHAP Farmer’s carry (DB or KB)
Rest 2 min between sets
*immediate 6 burpee penalty every time weight is put down during walk
WOD: KB/DB Linda For time: