Weightlifting
Clean+Push Jerk (@75%(of 1RM C&J)x1,(-20#)x2,(-20#)x2)
(15min)
A clean at 75% of 1RM C&J, then
Drop set 2×2 decrease weight by 20#.
So if your 75% is 110#, your working set and 2 drop sets will be
1) 110# x1
2) 90# x 2 (clean double)
3) 70# x 2 (clean double)
A clean at 75% of 1RM C&J, then
Drop set 2×2 decrease weight by 20#.
So if your 75% is 110#, your working set and 2 drop sets will be
1) 110# x1
2) 90# x 2 (clean double)
3) 70# x 2 (clean double)
Post your 75% weight for the score
https://youtu.be/zJ6ocTkdj7c
Metcon
Roy (Time)
5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-ups
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
(31min)
DL@155#, Box jump at 20″ for women
DL@155#, Box jump at 20″ for women
Jumping chin over bar pull ups if you don’t have pull-ups
GYM1010 
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