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Friday 29.9.19

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Bob

OPEN & PERFORMANCE
Power Clean – Build to Heavy Single

“Pull Over”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees

FITNESS
Power Clean – 6 sets of 5

“Pull Over”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (115/80)
21 Lateral Barbell Burpees

Thursday 28.9.17

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Have you seen this man?

OPEN & PERFORMANCE
“Playground”
1 Mile Run
21 Kettlebell Swings (70/55)
21 Goblet Squats (70/55)
800 Meter Run
15Kettlebell Swings (70/55)
15 Goblet Squats (70/55)
400 Meter Run
9 Kettlebell Swings (70/55)
9 Goblet Squats (70/55)

FITNESS
“Playground”
1 Mile Run
21 Kettlebell Swings (55/35)
21 Goblet Squats (55/35)
800 Meter Run
15Kettlebell Swings (55/35)
15 Goblet Squats (55/35)
400 Meter Run
9 Kettlebell Swings (55/35)
9 Goblet Squats (55/35)

Tuesday 26.9.17

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Chris
OPEN & PERFORMANCE
“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
FITNESS
“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (75/55)
9 Hang Power Cleans (75/55)
6 Push Jerks (75/55)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)
Max Calorie Row in Time Remaining

Monday 25.9.17

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Suzy C.
OPEN
“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
40 Calorie Bike
55 Handstand Push-ups
PERFORM
“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
40 Calorie Bike
55 Dumbbell Push Press (35/25)
FITNESS
“Double Take”
AMRAP 15:
55 Power Snatches (75/55)
55 Pull-Ups
40 Calorie Bike
55 Dumbbell Push Press (35/25 or 20)

Saturday 23.9.17

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For time:
Teams of 3

“Mr. Shickadance”
150 wall-ball shots 20/14# (Ball can not touch the floor)
45 cleans, 135/95 lb.
125 Box Jumps 24/20″
30 cleans, 185/125 lb.
100 synchronized Burpees (all teammates must be down, before everyone comes up)
15 cleans, 225/155 lb.

Performance weights:
115/75#
135/95#
175/115#

Fitness weights:
95/65#
115/75#
135/95#