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WoDs n sTufF

Announcement of schedule and camping trip

Wednesday 6/17 the gym will be closed due to resurfacing the parking lot, sorry for any inconvenience.

I need a head count ASAP for the Mammoth Lakes Camping trip July 24-27th

email me @ neubs31@hotmail.com

060315

Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee.
Then lower the weight for 2 sets of Power Snatch Cycling.
For your set of 5 power snatches, drop the weight to 60% of your single for Power Snatch Cycling
For your max-effort set of power snatches, drop the weight another 5kg and get as many reps as possible in 30s.

Skill:

dbl under practice

WOD:

3 rounds for time of:

12 Dual KB/DB Thrusters
18 TTB
24 Split Jumps (each jump counts 1 rep)

060215

Work to 80% of your 1RM Front Squat. Then, 2 drop sets. Linear progression each week in your heavy single. Both drop sets at 15kg down if your heavy single is over 130kg. Both drop sets at 10kg down if your heavy single is below 130kg. Target 5kg increase / week if your heavy single is above 130kg. Target 2.5kg increase / week if your heavy single is below 130kg.

Skill

EMOM 5

2-7 Hspu

Wod :

5 rounds

20 kb swings

20 push ups

2 deadlifts AHAP

060115

Emom 8

1 snatch from the low hang

Work to 80% of 1RM. 8 working sets of 1 Rep. Start a new set every minute on the minute. Linear progression each week. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg

SKILL:

EMOM 5

2-7 strict pull ups

WOD:

3 rounds

10 hang squat cleans 135/95#

20 box jumps

Sunday Funday

Event 1:

Max weight yoke sled push 50′ unbroken

Event 2:

Max weight backward sled drag 50′ unbroken

Event 3:

Max Distance farmers carry in 2min

Team Saturday

Partner WOD
for time complete:

10 HSPU Relay
20 Clean and Jerk Relay (95/65)
30 Pull-ups Relay
40 DUs Relay
———————————
Cumulative reps one person working
50 KB Swings (53/40)
60 Box Jumps (24″/20″)
70 Burpees
80 WallBall (20/14)
90 Cal row
———————————
100m Sprint Relay

UNFIT OR CROSSFIT?

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