BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (315) (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.

*Rest 3:00 exactly.

Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (315) (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.

*Rest 2:00 exactly.

Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (315) (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS (355).

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

Conditioning

7 minute AMRAP of:

50 Double-Unders
15 HSPU

15 AMRAP

15 Snatch (technically any ground to overhead is OK) #75/55
30 DU
15 TTB

95 4 Rounds +9 Reps

Pre-WOD:
-5X5 Bench Press - Pause on Chest (45, 65, 75. 80, 85)

Elizabeth : For Time
21-15-9 (135/95)
-Power Cleans
- Ring Dips (used band)

Post WOD Endurance (optional):
- 2K Row

Did #95 for the first 21 cleans, dropped to #90 for the rest.
It was already almost 7:20 when I finished the WOD, didn't have time to stand in line and wait for several people to finish 2K meter rows on 2 rowers. Need more rowers!!!

Pre-WOD
3x5
Power Squat
Snatch Balance
O/H Squat
Push Up
Dislocations (PVC)

OTMEM for 10 Minutes
1 Snatch + 2 O/H Squats

2 RFT
50 II Unders
25 KB Swings (53/35#)
50 Air Squat

4rds
15 Power Cleans 155#
12 Box Jumps 21"
9 TTB

Rest 3min

4rds
15 Hang Power Snatch 115#
21 Double Unders
9 HSPU

Pre-WOD
8 rounds x 3 Strict Press, 2 Push Press, 1 Push Jerk (90% of Strict Press)

5 RFT
5 HSPU
7 T2B
9 Box Jump (30/24")

Pre-WOD:
-3X: -5 Power Squat
-5 Snatch Balance
-5 O/H Squat
- 5 Push Up
- 5 Dislocations (PVC)

OTMEM for 10 Minutes:
-1 Snatch + 2 O/H Squats

2 Rounds For TIme:
-50 II Unders
-25 KB Swings (53/35)
-50 Air Squat

For time:

21-15-9 of:

Thrusters (95/65)
Pull ups

Pre-WOD:
-5X5 Bench Press (Pause on Chest)
(135,140,145,150,155)

Elizabeth: For Time
21-15-9
- Power Cleans
- Ring Dips

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

40# db press
185# deadlift
35# KBS
3x calories, 60 reps @ 85# row
2x PU/dip
Did not time