30 Mar 2017

5×1 – 3 Position Clean (mid-thigh, below knee, floor + Split Jerk)

*Complete the 3 cleans and then one split jerk.

Cashout 3 Rounds NFT:

10 TTB

15 Hip Extension

20 Abmat Sit-ups

25 Banded Good Mornings


29 Mar 2017

AMRAP 12

150 Wall Ball (20, 14)

90 Double Unders

30 Muscle Ups


28 Mar 2017

Teams of 3:

Row 1500m (switch every 250m)

75 Hang Power Snatches (75, 55#)

75 Thrusters (75, 55#)

75 Hang Power Snatches (75, 55#)

Row 1500m (switch every 250m)


27 Mar 2017

10 to 1

Deadlifts (255, 175#)

Burpee Box Jumps (24, 20″)


24 Mar 2017

AMRAP 20:

5 Power Cleans (145, 100#)

10TTB

15 Wall Balls (20, 14#)


23 Mar 2017

Buy-In

30 Front Squats (155, 105#)

+ 9-6-3

Push Jerks (155, 105#)

Bar Muscle Ups


22 Mar 2017

Strength (Singles @ 90%)

Overhead Squat 1-1-1

Snatch Balance 1-1-1

Squat Snatch 1-1-1


21 Mar 2017

Annie

50-40-30-20-10

Double Unders

Situps


20 Mar 2017

Fran

21-15-9

Thrusters (95, 65#)

Pull-ups


17 Mar 2017

20 min AMRAP

Row 20 calories

10 burpees, jumping over the barbell

145-lb. thrusters, 5 reps