Gym medium
Front Racked Alternating Reverse Lunge 16-16-16

Front Racked Alternating Reverse Lunge 16-16-16 Use the heaviest weight you can for each set. Rest as needed between sets.

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Strict Pull-ups : 3x5

Strict Pull-ups 3x5 Rest as needed between efforts.

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Partner WOD

AMRAP 25 mins: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Lateral Bar Jumps and Rows

Complete as many rounds as possible in 25 mins of: 4 Hang Power Cleans, 115/75 lbs 6 Front Racked Alternating Reverse Lunges, 115/75 lbs 8 Lateral Bar Jumps Row, 250 m

In teams of 3, Follow the Leader Style

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Nothing assigned for November 21, 2017

Lifting: Snatch (From Hip)s and Snatch Balances

Snatch (From Hip) 2-2-2-2-2, using heaviest weight per set Snatch Balance 2-2-2-2-2, using heaviest weight per set

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3 RFT: Hang Power Snatches, Back Squats and Step Down Box Jumps

3 rounds for time of: 10 Hang Power Snatches, 115/85 lbs 15 Back Squats, 115/85 lbs 20 Step Down Box Jumps, 30/24 in

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Black Box Barbell

Lifting: Muscle Snatches and Snatch Balances

Muscle Snatch 3-3-3-3-3, using heaviest weight per set Snatch Balance 3-3-3-3-3, using heaviest weight per set

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Black Box Barbell

Tempo Snatch 3 Second Negative : 3-3-2-2-1-1-1-1

Tempo Snatch 3 Second Negative 3-3-2-2-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch - 3 second negative, tap and go 2x3 70%, 2x2 75%, 2x1 80%, 2x1 85%

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Black Box Barbell

Snatch High Pull 3 Second Negative (Tap And Go) : 5x5 at 75% 1RM

Snatch High Pull 3 Second Negative (Tap And Go) 5x5 at 75% 1RM Rest as needed between sets.

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Nothing assigned for November 21, 2017


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