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, August 28, 2017

Get Strong...

Mondays are to get STRONG...
& work some Technique in the OLY lifts...

Warm-UP
RPR
3 Rnds~
90s Bike
1 Rnd STRICT Cindy

BB WU (Snatch-Grip)

SNATCH SKILL
P#1
A) Pause OHS (5s at Bottom)
B) Snatch Balance (5x3, climbing)

P#2
8 Sets of the following Complex:
Pausing Snatch PULL + Squat Snatch + OHS
*3x 2s Pauses on Snatch Pull (off ground, Knees, Power)

JERK SKILL
P#1
Pausing Jerk Drive (5x3, climbing)

P#2
Pausing Split Jerk (5x2, climbing)

BACK SQUAT
10-8-6-8-10

tb ~ SS 1A) 45-165 1B)95-165 / P#2) each for 2 sets - 125-135-145-155 / JS P#1) 95-155 / P#2) 140-150-160-170-185 / Back Squat ~ 250-270-290-270-250

Casey & Oz did following:
Snatch ~ 3-3-3-3, climbing

Back Squat ~ Work to Heavy Single

AMRAP in 18min:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 Cal Row
30 TTB

Casey ~ 75-85-95-105 / 255 /  2 Rnds
Oz ~ 95-115-125-125 / 235 / I hate CrossFit! Ripped his hands & stopped...

Val & Syd did a modified Version of the 30's:
Did same workout, but did 15's
Syd ~ 3 Rnds (?)
Val ~ 3 Rnds (?)
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