Saturday, September 9, 2017

 Barbell class    

20 min warm up on your own.  If you need more time, come early.

(15 Min) Hang Squat Snatch.  65%X3,  70%x3, 75%x3×3

(10 Min) Snatch grip deadlifts:  100%x3, 105%x3, 110%x3

(15 Min) 1 Snatch push press+1 Snatch balance +1 Overhead squat: 3sets((1+1+1) x 4) (12 reps without dropping the bar) increase weight each set.

(After Class) Hip extension: 3 x 10 with bar.  pause 3 sec at top.

(After Class) Sit ups x 100 reps.

WOD

2 Person teams for time:

5 rounds each(relay)

10 Overhead Squat(Rx 95#/65#)(L1 75#/55#)(L2 55#/35#)(L3 35#/25#)

10 Back Squat (Rx 95#/65#)(L1 75#/55#)(L2 55#/35#)(L3 35#/25#)

Then share work for:

80 Hollow Rocks

80 Shoulder-to-overhead(Rx 95#/65#)(L1 75#/55#)(L2 55#/35#)(L3 35#/25#)

Posted on September 8, 2017 .