12/26/17

25
Dec

12/26/17

Tuesday

*Reminder that we will not have early morning classes. Classes will start at 9 a.m. *

Gymnastic pulling
benchmark retest (5 minutes)

Ftness & Life
Option A
AMRAP 2:00 – Ring Muscle-Ups
Rest 1:00
AMRAP 1:00 – Ring Muscle-Ups
Rest :30s
AMRAP :30s – Ring Muscle-Ups

Option B
AMRAP 2:00 – Strict CTB Pull-Ups
Rest 1:00
AMRAP 1:00 – Strict CTB Pull-Ups
Rest :30s
AMRAP :30s – Strict CTB Pull-Ups

Lift
Fitness
On the Minute x 11:
Minute 0:00 – 4 Power Clean & Jerk @ 60% of 1RM
Minute 1:00 – 3 Power Clean & Jerk @ 65% of 1RM
Minute 2:00 – 2 Power Clean & Jerk @ 70% of 1RM
Minute 3:00 – Rest
Minute 4:00 – 4 Power Clean & Jerk @ 65% of 1RM
Minute 5:00 – 3 Power Clean & Jerk @ 70% of 1RM
Minute 6:00 – 2 Power Clean & Jerk @ 75% of 1RM
Minute 7:00 – Rest
Minute 8:00 – 4 Power Clean & Jerk @ 70% of 1RM
Minute 9:00 – 3 Power Clean & Jerk @ 75% of 1RM
Minute 10:00 – 2 Power Clean & Jerk @ 80% of 1RM

Life
OTM x 11 minutes
1 Power cleans + 1 Push Jerk
*find a moderate weight to work technique

Metcon
Fitness
AMRAP 15:
27/21 Calorie Row
21 Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)(115/80)

Life
AMRAP in 20
200 m run
15 ring rows
12 burpees
9 power cleans
15 ring rows
12 burpees
9 power cleans

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