1:

2 RFQ: Dumbbell Overhead Walking Lunges, Dead Bug Holds, Banded Hip Bridges and Crossover Symmetry I-T-Y

2 rounds for quality of: 20 Dumbbell Overhead Walking Lunges, pick load Dead Bug Hold, 30 secs 10 Banded Hip Bridges 7 Crossover Symmetry I-T-Y

Crossover Symmetry I-T-Y- 7 each

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2:

2 Shoulder Press + 3 Push Press : 1-1-1

2 Shoulder Press + 3 Push Press 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3x(2+3)

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3:

2 Push Jerk + Jerk : 1-1-1

2 Push Jerk + Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3x(2+1)

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4:

2 Position Clean + Jerk : 1-1-1-1-1

2 Position Clean + Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

2 Position Clean (1 in off floor + floor) + Jerk: 5x(1+1+1)

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5:

Deficit Snatch Deadlift : 3-3-3

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

On a 2 inch riser, heavy load.

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Skill Training:

10-8-6-4-2: Rig Around-the-Worlds and Push-ups

10-8-6-4-2 reps, for time of: Rig Around-the-World Push-up

Rig Around-the-Worlds- R+L is 2 reps

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Intermediate Option:

18-15-12-9-6-3: Handstand Push-ups and Kipping L-Sit Pull-ups

18-15-12-9-6-3 reps, for time of: Handstand Push-up Kipping L-Sit Pull-up

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Beginner Option:

15-12-9-6-3: Pike Push-ups and Jumping Tuck Pull-ups

15-12-9-6-3 reps, for time of: Pike Push-up Jumping Tuck Pull-up

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5 RFT: Wall Climbs, Toes To Bars and Box Jumps

5 rounds for time of: 10 Wall Climbs 10 Toes To Bars 20 Box Jumps, 24 in For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. Post total time.

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AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double Unders

Complete as many rounds as possible in 16 mins of: 16 Dumbbell Box Step-ups, pick load, 20 in 16 Dumbbell Push Press 48 Double Unders

**Double Under Sub: 96 Single Unders or 24 Tuck Jumps.

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Nothing assigned for January 21, 2020

AMRAP 15 mins: Rows, Chest-to-bar Pull-ups, Deadlifts and 2 more

Complete as many rounds as possible in 15 mins of: Row, 500/450 m 15 Chest-to-bar Pull-ups 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Shoulder-to-Overheads, 155/105 lbs

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Strength 1:

Alt EMOM 14 mins: Muscle Snatch + Snatch Balances and Box Jumps

Every 1 min for 14 mins, alternating between: Muscle Snatch + Snatch Balance, pick load 3 Box Jumps

Muscle Snatch + Snatch Balances- (1+1), no dip Box Jumps- max height

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Strength 2:

Every 2 mins for 20 mins: Snatch

3 Snatches, pick load Every 2 mins for 20 mins.

Work up to a max triple for the day.

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Work Capacity:

4x 3 mins RemReps: Thrusters, Pull-ups and Box Jump Overs

4 rounds, 3 mins each of: 15 Thrusters, 95/65 lbs 15 Pull-ups max reps in remaining time Box Jump Overs, 24/20 in Rest 2 mins between each round.

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Core:

Snatch Grip Sotts Press : 5-5-5

Snatch Grip Sotts Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

AHAP.

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