July 2018

Clean & Jerk Build Up E2MOM -3 TnG Cleans to 3 Split Jerks -3 TnG Clean & Jerk -2 TnG Cleans to 2 Split Jerks -2 Tng Clean & Jerk -1 Clean & Jerk -1 Clean & Jerk -1 Clean & Jerk 9min AMRAP: -3 Cleans 155/105 RX+ 185/125 MRX 115/75 -3 Shoulder To Overhead -9 calorie Row […]

Alternating Sets of Sumo Deadlift and Deadlifts E3MOM – 10 Sumo Deadlifts – 10 Deadlifts – 5 Sumo Deadlifts – 5 Deadlifts 4 Rounds For Time: -12 Sumo Deadlifts & **Deadlifts 245/165lbs RX+ 275/185 MRX 205/135 -6 Bar Facing Burpees -12 Toes to Bar -36 Double-unders ** Alternate: Sumo Deadlifts on Rounds 1 & 3 and Deadlifts on Rounds 2

Strict Press E3MOM 10 – 5- 5 – 10 2 Rounds For Time: -9 Ring MUs MRX 9 Bar Dips -12 HSPUs RX+ Strict MRX 3 Wall Walks or 2/4″ Rise REST 3min 3 Rounds For Time: -3 Ring MUs MRX 3 Bar Dips -6 Barbell Push-Ups MRX Push-Ups -9 Hang Power Cleans -12 S2O 95/65 RX+ 115/75 MRX 75/55 Core Development -1min

Back Squat E3MOM 10 – 5 – 5 – 10 16min AMRAP: Buy-In: -Run 400m with KettleBell 24/16 RX+ 32/24 MRX 20/12kgs -Then, 400m Run or 400m Row or 1km Bike (without KB) Then, -6 Pull-ups RX+ 6 Strict Pull-Ups -8 KB Goblet Box Step-Ups 24/20″ MRX 20/18″ -10 KB Goblet Squats -12 KBS

“Snatching Annie” For Time: -50 Double Unders -50 Military Anchored Sit-ups RX+ 50 GHD -5 Power Snatch 135/95 RX+ 155/105 MRX 95/65 -40 Double Unders -40 Military Anchored Sit-ups RX+ 40 GHD -4 Power Snatch -30 Double Unders -30 Military Anchored Sit-ups RX+ 30 GHD -3 Power Snatch -20 Double Unders -20 Military Anchored Sit-ups RX+ 20

Combo Power Sets: E3MOM – 4 Fronts Squats into 4 Push Press – 4 Push Press into 4 Front Squats – 2 Front Squats into 2 Push Press – 2 Push Press into 2 Front Squats “Double DB Doozie” For Time: 4-8-12-16 reps of: – Front Squats 95/65lbs RX+ 115/80 MRX 75/55 – T2B then, –40cal ROW or 40cal Bike or 800m Run then, 16-12-8-4

Bench Press E3MOM: 10 – 5 – 5 – 10 Team WOD One athlete working, one athlete resting 18 minute AMRAP: -200m Run or 0.5km A-Bike (Partner A) -200m Run or 0.5km A-Bike (Partner B) -10 Deadlifts 205/135 MRX 155/105 (Partner A) -10 Deadlifts 205/135 MRX 155/105 (Partner B) -200m Row or 0.5km A-Bike (Partner A) -200m Row or 0.5km

Snatch Training E2MOM -5 Power Snatch to 5 Snatch Balance -3 Squat Snatch -4 Hang Power Snatch to 4 Snatch Balance -3 Hang Squat Snatch -1 Power Snatch to 1 Hang Squat Snatch “Snatching Sprint Chipper” by DB 2 Min AMRAP: -5 Power Snatch 95/65 RX+ 115/75 MRX 75/55 -10 Wallballs 20/14lbs 10/9′ MRX 20/10 9′ REST 2 minutes 2 Min AMRAP: -5

All Classes Are Canceled Today. Have a safe and Happy July 4th CFHSV!

“HERO & Benchmark Brawl” by DB 2 Rounds for Time: — 4 rounds of “CINDY” – 5 Pull-Ups – 10 Push-Ups – 15 Air Squats — 2 rounds of “DT” – 12 Deadlifts 155/105lbs MRX 125/85 – 9 Hang Power Cleans – 6 Push Jerks — 1 round of “KELLY” – 400m Run – 30 Box Jumps 24/20″MRX