2/18/13 – Presidents Day Monday

Written by josequan. Posted in Fitness

Rich snatching 300 lbs/ 133 Kg like a boss.

 

Mondays holiday schedule goes like this…

9:00 AM

5:15 PM

We will not have any 6:15 PM class or 7:15 PM class. Please try to show up at the 9 AM class to take off the load on the 5:15 class. See you tomorrow!

 

ATTENTION!!!

we will be adding a 6:00 AM Monday and Wednesday class to the weekly schedule due to the increased amount of people coming in at the 5:15 PM class. This will start this Wednesday.

 

WOD

5 rounds for time of:
10 Reps Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead (Alternating)
15 Pull-Ups
Run 400 Meters

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Five sets of:
Muscle-Snatch x 1 rep
Rest as needed

B.
Six sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Build over the course of the six sets to a heavy triple.

C.
Three sets for max reps of:
30 seconds of Strict Handstand Push-Ups
30 seconds of Rest
30 seconds of Kettlebell Swings (32/24 kg)
30 seconds of Rest
30 seconds of Kipping Handstand Push-Ups
90 seconds of Rest

D.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed

And then . . .
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 85% of 1-RM

 

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