Weightlifting Week3 SNATCH PULL + LOW HANG SNATCHES (@70%x(1+1)x4) (15min) 4 Rounds of 1 Snatch pull + 1 Low hang snatch @70% Back Squat (@83%x2x3) Metcon Scotty (AMRAP – Rounds) Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the bar Scott…

Gymnastics Metcon (Time) For time, 50m HS Walk or 10 Wall Walk if you don’t have HS Walk (10min) Metcon Metcon (Time) For time, 7 Rounds of 10 HSPU 2 Rope climbs (from the seated position) (19min) Metcon (No Measure) NFT, 2 Rounds of 10 Wide grip pull-ups 10 Landmine press 95/65 (L/R each) (12min)

Strongman Sandbag Ground To Shoulder (Find the heaviest 1RM) (15min) Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2 in relay style, AMRAP 18 3 SB GTS 150/100 10m SB carry 3 SB front squat 150/100 Athlete can switch after complete a whole round

Metcon Metcon (Time) 10 rounds with a 2 minute rest in between, of any (or any combination) of: Run 400 meters OR Row 500 meters OR Bike 1000 meters (0.8mile) Post your choice of exercises and times of each round to comments. (45min)

Weightlifting Clean and Jerk (@93%x1x3) (15min) Front Squat (@98%x1x1) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 HSPU 10 Front rack Walking Lunges 95/65

Weightlifting Power Clean (Low Blocks@(80%+Increasement)x1,then Drop set 2×2) (15min) Increase 5.5# if work set is below 242# Increase 5.5# if work set is below 176# Drop set 2×2 @ (-22#) Metcon Metcon (AMRAP – Rounds and Reps) Mod “Tiff” On a 25 minute clock, Row 3000m then, Perform as many rounds as possible of 11…

Gymnastics Metcon (No Measure) EMOM 8 Even Min – 4 L-sit Ring pull-up (false grip) Odd min – 4 Ring Dips Metcon (No Measure) Muscle up practice (10min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 19 3 Muscle Ups 200m Row 6 Burpee Box Jump Over 20″ (Jump over the box without touching it)…

Weightlifting SNATCH PULL + 2 LOW HANG SNATCHES (@65%x(1+2)x3) (15min) 3 rounds of 1 Snatch Pull + 2 Low Hang snatch snatches @65% of 1RM Snatch Back Squat (@80%x2x3) (15min) Metcon Metcon (Time) For time, 30 Snatches 155/105 (11min)

Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2 AMRAP 40 Partner 1 – 500m Row Partner 2 – 12 Burpees When the bupeer finishes the assigned number of reps, s/he rests until the rower finishes 500m. Post total finished rounds + extra burpees

All the classes are canceled, and we will have a post turkey wod at 1pm Metcon Thanksgiving Sample Platter (Time) For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings Then, 3 Rounds of: 15 Box Jumps 15 Knees-to-Elbows Then, 2 rounds of:…