E=Pe^2: Week2
(15min)
(15min)
Each round do 10 Sit-ups and 8 Burpees right after the work set
Scaled 2019 Rogue Invitational Clean & Jerk Ladder
For time,
10 Squat cleans 155/105
8 Squat cleans 185/125
6 Squat cleans 225/145
4 Squat cleans 245/155
2 Squat cleans 255/165
(14min)
E=Pe^2:Week2
(20min)
1. 30sec for attempt, 2:00 rest
2. One miss allowed, otherwise you must repeat the weight the next week
Target +22#/wk if workset > 220#
Target +11#/wk if work set <=220#
For time,
5-8-13 reps of
HSPU
Deadlift 315/225
(11min)
E=Pe^2: Week2
(15min)
*Use a 3-4 inch deficit
Target 5kg (11#) increase / week if work set is above 100kg (220#). Target 2.5kg (5.5#) increase / week if work set is below 100kg (220#).
(12min)
For max reps,below:
1min Full squat snatch 135/95
1min T2B
1min DU
1min Bar MU
1min DU
1min T2B
1min Full squat snatch 135/95
(post total reps for the score)
For time,
50-40-30-20-10 reps of
KB Swings 2/1.5 . pood
Sit-ups
(17min)
(15min)
Rom wod
Happy Memorial Day!
We are canceling all the regular classes and having one class at 9am for Murph.
Don’t forget about BBQ after.
CFJJ will have burgers and hot dogs and some beers
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
(60min)
Muscle up progress
(10min)
For time,
2000m row or 2.5mile Bike
100 WB shots 10/9ft 20/14#
20 Muscle ups
(30min)
Scaling: 1MU=4RR+4RD
AMRAP 7
200m Row
50 Double Under
Scaling: 30 DUs or 30 Singles
(15min)
https://youtu.be/FQCpoALd3Nw
For time,
5 Rounds of
30m Weighted lunges 50/35 DBs, KBs on each hand
60m Shuttle Sprint (5-10-15m)
(18min)
E=Pe^2: Week1
(15min)
*Use a 3-4 inch deficit
Target +5.5#/Week
(12min)
For time,
7 rounds of
3 Front Squat 185/125
7 L-Pull up
(16min)
E=Pe^2:Week1
(20min)
1. 30sec for attempt, 2:00 rest
2. One miss allowed, otherwise you must repeat the weight the next week
Target +22#/wk if workset > 220#
Target +11#/wk if work set <=220#
For time,
100 squats
30 Box Jump 20″
30 KB Swings 1.5/1pood
30 Sit-ups
30 Power Clean 65/45
30 Burpees
30 WB Shots 10/9ft 20/14#
800m Run
(26min)
Compare to 9/6/17
E=Pe^2: Week1
(15min)
(15min)
Each round do 10 Sit-ups and 8 Burpees right after the work set
For time,
3 rounds of
15 Power cleans 135/95
15 Burpee
(11min)
