Announcement

We will be having a gymnastics clinic on Saturday, April 25th at 10 am.  Coach Terry Miller and Anthony Blando both have extensive backgrounds in gymnastics and will be our coaches for the clinic!  For anyone who wants to work on handstands, pull-ups, muscle-ups…  We are opening this up to the public as well, so if you know of anyone who would interested please spread the word!

 

Level 1

EMOM for 10 Min

Odd: 10 Back Squats (AHAP)

Even: 15 Proper Push Ups

Rest 5 Min

AMRAP in 10 Min

5 Power Snatches 75/55#

10 Wall Ball 20@10’/14#@9′

15 Double Unders

Post Rx or not, load, and total reps.

Extra Credit

Max Thrusters 95/65# in 2 Min

*Once you drop the bar from the front rack position, the set is over

 

Level 2

EMOM for 30 Min: 1 High Hang Squat Clean

1st 10 Min: build to daily 1RM

Last 20 Min: decrease load to 80%1RM, and build back up slowly

Post load.

Extra Credit

500M Row x 5

Rest 1 Min

 

Barbell Club

Snatch: 5×1 @ 80% OTM, 5×1 @ 85% OTM, 5×1 @ 90% OTM

*If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Snatch Pull: 3×3 @ 95%

Back Squat: 3@ 80%, 2×3 @ 85%

Post loads.

 

CF Old School

0-10 Min

75 Power Snatches 75/55#

10-20 Min

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

20-30 Min

75 Thrusters

Post times for each.