Gym medium
AMRAP 15 mins: Med Ball Bear Crawl Carries, Wall Balls, Crab Walk (With Med Ball)s and Medicine Ball Cleans

Complete as many rounds as possible in 15 mins of: Med Ball Bear Crawl Carry, 20/14 lbs, 50 ft 10 Wall Balls, 20/14 lbs, 10/9 in Crab Walk (With Med Ball), 20/14 lbs, 50 ft 10 Medicine Ball Cleans, 20/14 lbs

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Nothing assigned for April 27, 2017

Back Squat 5-3-1

Back Squat 5-3-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Sage at 20

Complete as many rounds as possible in 20 mins of: 20 Thrusters, 135 lbs 20 Pull-ups 20 Burpees

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Black Box Barbell

Lifting: Muscle Snatches and Back Squat (3 sec pause at bottom)s

Muscle Snatch 3-3-3-3, using heaviest weight per set Back Squat (3 sec pause at bottom) 1-1-1-1, using heaviest weight per set

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Black Box Barbell

Snatch Pull 3-3-3-3-3-3-3

Snatch Pull 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch Pull 1x3 60%, 1x3 80%, 2x3 90%, 3x3 100%

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Black Box Barbell

Snatch Deadlift : 2x3 at 110% 1RM

Snatch Deadlift 2x3 at 110% 1RM Rest as needed between sets.

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Black Box Barbell

Clean Pull (From 12" Blocks) 3-3-3-3-3-3-3-3

Clean Pull (From 12" Blocks) 3-3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch Pull 1x3 60%, 1x3 80%, 2x3 90%, 3x3 100%

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Black Box Barbell

Clean Deadlift (From 12" Blocks) : 2x3 at 120% 1RM

Clean Deadlift (From 12" Blocks) 2x3 at 120% 1RM Rest as needed between sets.

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Nothing assigned for April 27, 2017


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