WOD

1. a.4×2 touch and go snatch 75% of 1RM rest 40 seconds after 4th set b.50 double unders rest 20 seconds c.1 snatch 80% of 1RM d. 50 double unders rest 20 seconds e. 1 snatch 95% of 1 RM 2. 5 RFT 45 seconds of ME (max effort) C2B (chest to bar) pull ups […]

1. EMOM for 6 minutes 2 touch and go snatches @ 70% of 1RM or practice snatch form and progressions depending on skill level. 2. 5 RFT 45 seconds of ME (max effort) C2B (chest to bar) pull ups 15 second rest 45 seconds 5 front squats + 3 push jerks (155/115) 15 seconds rest

Tomorrow there will be a schedule change. There will be no 6am class and no 4 30pm class tomorrow. All other classes are scheduled as normal. I apologize for any inconvenience. Thanks GSCF STAFF

1.Partner WOD “Morrison” 50-40-30-20-10 wall ball 20/14 box jumps 24/20 kb swings 53/35 Partition anyway you want. 2. 1 mile run not for time or 2500 meter row

How well did you fuel your Ferrari today? Post to comments. This will be an ongoing blog everyday. I am going to add links etc. to help you out. To start be honest and put down what you ate. I am going to do this too! Here we go…..

5X1 20 Double Unders + 1 Snatch @ 65%, 70%, 75%, 80%, 85% – rest 30 sec. 5X1 Row 200M + 2 Hang Cleans @ 65%, 70%, 75%, 80%, 85% – rest 30 sec Row should be all out effort. 1X20 Front Squat squats should be unbroken. -then- 12 minute AMRAP of: 5 clean and

1X20 Front Squat squats should be unbroken. -then- 12 minute AMRAP of: 5 clean and jerks 135/95 20 Double Unders

Rest day

1.3 rounds for time of: 15 HSPU 10 power snatches 75/55 try to make them touch and go. 15 pull ups 2.tabata hollow rocks.

1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%. 2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%. Strength superset 1a) 3 X ME Bench Press @ 75% 1b) 3 X ME Strict C2B Pullups Conditioning 25 Wall Balls 20/14lb 40 KBS 53/35lb