It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, November 21, 2016

Criss-Cross

SNATCH
OTM x 5min:
Snatch Pull + Hang Pwr Snatch + Snatch Balance + High Hang Sqt Snatch
(stay light...less than 30% max)
Then...
3 @ 60%
3 @ 70%
3 @ 75%
3 x 3 @ 80%
*about 2min Rest b/t sets... ALL Drop from Top... Make each snatch outstanding!

MU Training
Max UB Set of MU (if you have them)
or
Banded MU work in rack

Criss-Cross
AMRAP in 15min:
30 D/U (60 Singles)
15 Power Cleans (115#/80#)
30 D/U
15 TTB (knees up to parallel...for sub)

Witt ~ worked Snatch & MU / 2 Rnds + 1 PC
Jones ~ worked Snatch & MU / 3 Rnds + 1 TTB
Cort ~ 4 Rnds + 32singles
tb ~ 4 Rnds + 30-15-18 D/U
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