Weightlifting Clean and Jerk (@90%x(2+1)x1, Then Drop set@(-22#)x(2+1)x1) (12min) 1 round of 2 Full squat cleans+1 Split jerk@90% of 1RM C&J, then 1 round of Drop set 2 Full squat cleans+1 Split Jerk @(-22#) Metcon Metcon (Time) For time, 50 Deadlift 115/85 50 Walking lunges 40 Back squats 115/85 40 Toe to bars 30 Power…

Metcon 9-11 Tribute “2996” (Time) As teams of 2 For time, 343 Double Unders Then 11 Rounds of 9 Sandbag over a wall 200m Run 1 Muscle up 343 Double Unders **Partners may split the reps and switch anytime anyway you want. Partners must tag each other to switch turn. While a partner works, the…

Weightlifting Snatch (@(80%+11#)x1x6) (17min) Back Squat (@(70%+11#)x5x4) (18min) Metcon Metcon (AMRAP – Reps) AMRAP 7 3-6-9-12-15-18… Power Snatch 95/65 Sit-up Post total completed reps of Power snatches and Sit-ups Total Reps Round of 3: 6 Round of 6: 18 Round of 9: 36 Round of 12: 60 Round of 15: 90 Round of 18: 126…

Weightlifting Snatch (Up to a heavy single) (20min) Metcon Metcon (4 Rounds for reps) Tabata Hang power clean 135/95 1min Rest Then Tabata Hang squat clean 135/95 1min Rest Then Tabata Power Snatch 135/95 1min Rest Then Tabata Deadlift 135/95 (19min)

Gymnastics Metcon (No Measure) Muscle Up progression (10min) Work on Muscle up. Ring/Bar Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 30 sec Handstand Hold 30 sec Squat Hold 30 sec L-sit Hold 30 sec Chin over bar Hold 10sec=1 rep

Weightlifting Back Squat (@(80%+5.5#)x3x5) (15min) Clean Pull (@(90%+5.5#)x3x4) (15min) 4 Rounds of 3 Clean pulls @90% of 1RM C&J +5.5# Metcon Metcon (Time) 2018 Regional Event4 For time, 2 Rounds of 10 Snatch 175/125 12 Bar facing burpees Then, 2 Rounds of 10 Snatches 115/75 12 Bar facing burpees (14min) Scaling options 125/105 and 75/55…

Weightlifting Clean and Jerk ((2+1)@87%x1 then Drop set 1×1 @(-22#)) (15min) Double clean & Jerk Drill 2 Full squat cleans + 1 Split Jerk @ 87% then 1 Drop set @(-22#) Back Squat (@(80%+5.5#)x3x1 then Drop set@(-44#)x5x1) (13min) Work up a round of Back squat triple@ 80%of 1RM Back squat +5.5# Then, 1 round of…

Weightlifting Snatch (@(80%+5.5#)x1x6) (15min) 6 Rounds of 1 Full squat snatch@80%of 1RM snatch + 5.5# Back Squat (@(70%+5.5#)x5x4) (15min) 4 Rounds of 5 reps of Back squat@70%of 1RM back squat + 5.5# Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 15 SDHP 95/65 15 Knee to Elbows 15 OHS 95/65

HAPPY LABOR DAY! For celebrating Labor Day, we will have only one class at 10am . Metcon Metcon (Time) For time, 1600m Run 150 Double Unders 50 Burpees 800m Run 100 Double Unders 35 Burpees 400m Run 50 Double Unders 20 Burpees (45min)  

Metcon Metcon (Time) As teams of 4 or more For time, Row 13.1 miles (21,098m) (120min)