Rachel with her dazzling smile showing us that these workouts are fun!

 

Announcements

Double Under Clinic: Monday March 9th @ 6pm

 

Level 1

Open Workout 15.2 (Scaled)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Post total number of reps completed.

Extra Credit

1 Mile Run

 

 

Level 2

Open Workout 15.2 (Rx’d)

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Post total number of reps completed.

Extra Credit

1 Mile Run

 

Barbell Club

Snatch: 1 @ 70%, 1 @ 75%, 3 x 1 @ 80%

Clean & Jerk: 1 @ 70%, 1 @ 75%, 3 x 1 @ 80%

Front Squat: 3 x 2 @ 75%

Post loads.

 

CF Old School

0-10 Min

100 Wall Ball 20#@10’/14#@9′

10-20 Min

50 Calorie Row

50 Burpees 6″ Target

20-30 Min

4 Rounds

15 Power Snatches 75/55#

30 Double Unders

Post Rx or not.