PAUSE OHS 1 Pause OHS (2 sec) + 1 OHS 10min start @ PVC and work up to 65% of 1RM Snatch. 2 POSITION SQUAT SNATCH 1 Hang Squat Snatch + 1 Squat Snatch 10min start @ 50% and Work up to 65% of 1RM Snatch. CONDITIONING AMRAP 5 3 Squat Snatch (115/75) 6 Bar Read more about Wednesday 2.28.18[…]
CONDITIONING 5 Rounds: Score Total Reps 1min Calorie Row 1min Wallballs 1min Double Unders 1min Rest DEADLIFT + HSPU 5 Sets: 5 Deadlifts (60-65%) + HSPU (50% of estimated max rep kipping HSPU) or (HSPU practice)
FRONT SQUAT E2M for 6 sets 1 Pause F. Squat + 2 F. Squats 55-60-65-70-70-70-% CONDITIONING 21-15-9 Front Squat (115/75) Burpee Box Jumps (24/20) 400m Run
REMINDER: Sign up for your 18.1 heat time! We will be conducting 30min heats on Friday and Saturday for all who wish to complete 18.1. You do not have to registered for the Open to do this workout. However you do need a heat time. Don’t forget we will need judges!!!
ACITIVE RECOVERY 3 Rounds (@ conversational pace) 1min Light Row 4 Walkouts 8 Air Squats 12 Russian KBS (light) 2 x :30sec Samson Stretch (each leg) 3 Rounds (@ conversational pace) 1min Light Bike 4 Slow Burpees 8 PVC Overhead Squat 12 Sit Ups 2 x :30sec Pigeon Stretch (each leg)
POWER CLEAN 7 sets of 2 (touch and go) 55-60-65-70-75-75-75% of 1RM Clean CONDITIONING EMOM16 (4 Stations x 4 Rounds) Min 1: 15/12 Calorie Row Min 2: 6 Power Cleans (155/105) Min 3: 30 Double Unders Min 4: 20 AbMat Situps
POWER SNATCH COMPLEX 2 Hang Snatch High Pulls + 2 Snatch High Pulls + 2 Power Snatch 5 Sets @ (40-43-45-48-50% of 1RM) POWER SNATCH EMOM 7 x 2 Power Snatch 7 Sets @ (55-60-65-70-75-75-75% of 1RM) CONDITIONING AMRAP 7 10 Burpee Box Jump Overs (24/20) 15 Power Snatch (75/55)
STRENGTH & SKILL 4 Rounds Not For Time 5 Deadlifts @ 70-75% of 1RM 50’ DB Lunge (50/35) Unbroken Bar Muscle Ups CONDITIONING AMRAP 4 25 Calorie Row 20 Wallballs (20/14) 15 C2B Pull Ups AMRAP 4 20 Calorie Row 15 Wallballs 10 T2B AMRAP 4 15 Calorie Row 10 Wallballs 5 Pull Ups *Rest Read more about Mon 2.19.18[…]
ACTIVATION 3 Rounds Each NOT for Time P1: 5 Empty BB Thrusters + 5 Step Ups Each leg P2: Handstand Hold while P1 completes round CONDITIONING AMRAP 15 15 Thrusters (75/55) 15 Box Jumps (24/20) 15 T2B
CONDITIONING For Time: 30-25-20-15-10 KBS (53/35) Situps E80 Lap
