PPLAdmin

Check out our new blog! https://granitestatefitness.wordpress.com/2016/10/18/what-the-hell-is-happening/   4 Rounds for Time 800m row 25 power cleans 135/95 25 sit-ups

  Strength Back Squat; build to 3rm with 3 second hold in the bottom (no bounce) +2×3 at 90%   Conditioning “Fran”

  “Elephant” Lift 7000 pounds above your head with your choice of barbell, KB, dumbbell, plates, medicine ball. Examples: 72# KB would be 97 swings or empty barbell would be 155 STOH

  5 Rounds for Time 20 box jumps 20 wall balls 40 sit-ups  

Halloween Spooktacular!! Oct 28th 630pm   Goat Day! EMOM x20 odd min: weakness 1 even min: weakness 2

“Olympic Lifting Meet” Snatch 1rm Clean and Jerk 1rm

Conditioning: AMRAP 15 3 cal bike 3 Thrusters 95/55 Increase by 3 each round 6,6,9,9 Strength: Back Squat- Build to 5rm + 2×5 @ 90%

A. “Cindy” AMRAP 20 5  pull-ups 10 push-ups 15 squats B. Row 4x800m, rest 2 minutes

Event kicks off at 9am!! “Grace” 30 Clean and Jerks 135/95  

Reminder: Saturday 9am class only for Barbell for Boobs Event   3 Rounds for Time 30 Deadlifts 155/105 30 Box Jumps 24/20