Weightlifting Clean and Jerk (@85%x1x3) (15min) Back Squat (@85%x2x3) (15min) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups (11min)
Monthly Archives: July 2017
Wednesday, 7/5/17
Strongman 50M Sled Push (4 Rounds of single) A heaviest weight you can push sled 50M without stopping (20min) Metcon Metcon (AMRAP – Reps) 5 Rounds for reps of 1 minute of box jump 24/20 1 minute of Wall Balls 20/14 1 minute of Rowing(kcal) Rest 1 minute (19min)
Tuesday, 7/4/17
For the observance of Independent Day, we are having only one class @9am. This class is open for your family members and friends. (8 years and olders) Happy July 4th! Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* (40min)
Monday, 7/3/17
Weightlifting Back Squat (@90%x2x2) (12min) 2 Rounds of 2 reps. Snatch (@70%x1, 80%x1, 70%x1, 80%x1x2) (15min) Metcon Scotty (AMRAP – Rounds) Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was killedContinue reading “Monday, 7/3/17”
Saturday, 7/1/17
Metcon Metcon (AMRAP – Rounds and Reps) Team “1775” As teams of 2, Complete as many rounds as possible in 60 minutes of: 17 power cleans, 135 lb. 75 Wall ball shots 10ft/9ft 20/14 Unload the barbell and a plate and carry them as a team 300 meters away. Return to the second plate andContinue reading “Saturday, 7/1/17”