Find your 1 RM for the overhead squat in 20 minutes.
Then.
21-15-9
Squat Snatch 75#/53# ( Comp. 95#/63# )
Burpee
Post load and time.
Coaching Tips: Scale load and movements to match your current fitness level. Warm up properly prior to any max load lifts. The 20 minute time limit is there to get the class moving, as to get the two workouts in within the hour. Half of the time limit should be used as a warm up and the second half used to get your overhead squat 1RM. For the couplet workout, the snatch can be caught in a power position and rode down in an overhead squat. Chest to deck but NO KNEES on the deck during burpees.
Heyy everyone! Well im still workin on my double unders as everyone knows. So what
Do you guys think i could modify my double unders for? Ill follow along with what i can and google exercises i dont really know and start out with minimal weight to try and work on form. Thanks everyone!!!
Sheldon, if you can’t do double unders, we’ll usually substitute them with singles. Take yesterday’s workout for example, you had to do 200 singles instead of the 50 double unders. The only reason most people did not get Rx for the workout was because of the double unders, so don’t feel bad. It’s just something you’ll have to work on.
5:15am
Diana 113#/11:36 Rx Comp.
Chad 135#/14:30 Rx
JoJo 205#/8:45 Rx Comp.
Scotty 235#/11:50 Rx Comp.
Jerry 135#/13:35 Rx
Chase 85#/16:37
Chrissy 98# PR/16:22 Rx
Newman 155#/ 11:13 Rx Comp.
Paul 170#/10:40 Rx Comp.
Lisa 113#/14:58 Rx Comp.
Steve-O 185#/11:35 Rx Comp.
9:00am
Teshina 163#/8:38 Rx Comp.
Tony A. 205#/8:26 Rx Comp.
Robert 145# PR/12:50 Rx
Monica 98# PR/14:23 Rx
Justin B. 175#/12:57 Rx
Sabrina 73# PR/19:25
Audrey 40#/16:15
Dano 185# PR/14:50 Rx Comp.
Chris A. 145#/15:20 Rx
Tina 83#/19:04 Rx
10:00am
Carissa 98# PR/13:13 Rx
Anniken 123# PR/14:31 Rx Comp.
Josh 155#/9:54 Rx
Rebecca 118# PR/ 16:46 Rx Comp.
Tifanny 103# PR/12:49 Rx
Dawn 83# PR/13:44
12pm
Shawn 105#/18:45
Lenny 105#/11:45
Ja’Rodd 2k row 7:59/21-15-9 Rt. Arm DB Snatch 25#, KB Swings 44#, Sit-Ups 12:38
5pm
Jon B. 205#/11:23Rx comp.
Bill 145#PR/14:57Rx
Don 205#/15:07Rx comp.
Michelle Z. 73#/18:37Rx
Yinka 75#PR/14:00
Eric 95#PR/23:05
Sonya 88#FS/15:47 mod
Phil 115#/18:13Rx
Linda 85#PR/20:21
6:00pm
Mike 165# PR/17:33 Rx Comp.
Jessica 108# PR/24:08 Rx Comp.
Kim 73#/21:43
Julia 108# PR/13:29 Rx
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