1.) Spend approx 20 minutes to complete 8-12 Reps of Snatch or Clean & Jerk @ approx 80-90%. If you’re feeling good feel free to attempt PR within those reps and if not practice heavy
Note: If you are just Weightlifting today complete the Snatch during class and continue onto C&J after the class has moved on to the WOD
*2.) 6 x 2 Front Squat establishing 2RM, rest no more than 3 minutes between sets.
1.) College Bound
for time:
3 person Team
each member will complete each segment. i.e. partner 1 runs 100m and completes 21 thrusters/ 9 burpee box overs then partner 2 completes and then partner 3. Partner 1 contines with 100m sprint and 15 thrusters/15 burpee box overs
100m Sprint
21 Thrusters 95/65lb
9 Burpee Box Over
100m Sprint
15 Thrusters 95/65lb
15 Burpee Box Over 24/20″
100m Sprint
9 Thrusters 95/65lb
21 Burpee Box Over 24/20″
note: both feet both hands
*2.) Snatch Balance 1-1-1-1-1, adding load each round establishing 1RM
*3.) SPUPC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
Hand Release Push-ups
*4.) 25-20-15-10-5
GHD Sit-ups
5-5-5-5-5
Bar Muscle Ups
Note: If you are just Weightlifting today complete the Snatch during class and continue onto C&J after the class has moved on to the WOD
*2.) 6 x 2 Front Squat establishing 2RM, rest no more than 3 minutes between sets.
1.) College Bound
for time:
3 person Team
each member will complete each segment. i.e. partner 1 runs 100m and completes 21 thrusters/ 9 burpee box overs then partner 2 completes and then partner 3. Partner 1 contines with 100m sprint and 15 thrusters/15 burpee box overs
100m Sprint
21 Thrusters 95/65lb
9 Burpee Box Over
100m Sprint
15 Thrusters 95/65lb
15 Burpee Box Over 24/20″
100m Sprint
9 Thrusters 95/65lb
21 Burpee Box Over 24/20″
note: both feet both hands
*2.) Snatch Balance 1-1-1-1-1, adding load each round establishing 1RM
*3.) SPUPC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
Hand Release Push-ups
*4.) 25-20-15-10-5
GHD Sit-ups
5-5-5-5-5
Bar Muscle Ups
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Bradley Boockmeier
275# C&J. Technically it’s a PR cause I’ve never tried before 🙃
GY Games workout with Chris and Lauren. Ended with a 305# PR in clean!
9
0
Megan Vogel
185# CJ
Community WOD w/ Karl... almost beat the Long lanky boys ... we’re coming for you Mike and Dusty next time!
3
0
Pauly VanderKelen
20:14 with Wifey and Nasto
Snatch: 115, 135, 155, 175, 185# / EMOM11 @ 187# / After class C&J: 135, 185, 205, 225, 235, tried 245 but my back was too sore so 3 more reps @ 225# / DBNO from yesterday complete in 9:00
0
0
Timm Uhlmann
1# Snatch PR to 127. woo! haha
WOD done with Ryan and Ryan
4
5
Gaiiiinnnnsss
1 day, 1 pound at a time. Always forward haha
Gaiiiinnnnsss
Gaiiiinnnnsss
Gangster