*Attention Pelicans Open gym from 5:30-7PM is cancelled this week* Murph is Monday 5/28/18. Starting heats at 8am. No other classes will take place that day! Skill: EMOM 8 :30 sec double unders/singles Metcon: “Double Crossed” For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set SC: (95/65), 60 […]
Metcon: 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds If unable to run, complete one of the following: 3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round) 28/20 Calorie Assault Bike
StrengthlSkill 1. Snatch Skills On the 1:30 for 7 Sets: Snatch Pull Hang Snatch High Pull 2 Power Snatches 2 Overhead Squats Technique loads. Not to exceed 50% of 1RM. Metcon: For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups SC: (75/55), Pull-ups Fit: (65/35), Jumping C2B or Pull-ups 12 minutes Time Cap
Metcon: “Anchored Down” 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower Burpees Score is slowest round.
Strength: Clean & Jerk 2+1 60% 2+1 x 2 65% 2+1 x 3 70% 1+1 x 2 75% 1+1 x 3 80% Rest 2 mins bt sets Clean Pull 2 x 2 90% 2 x 2 95% Rest 2 mins bt sets Front Squat 2 x 5 70% Rest 2 mins bt sets
Teams of 3: For Time (30 Minute Cap): 90/60 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55) 90/60 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65) 90/60 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80) 90/60 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95) 90/60 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)
Metcon: “Slasher” AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups SC: (35/25), Knee to Chest, HSPU feet elevated onto a box Fit: (20/15), Kip swing with straight leg getting toes as high as you can, pike push up
Skill EMOM 10 Even: 10 sec pull-up hold with chin over bar Odd: 8 sec negative pull-up Running Conditioning For Time: 8 x 200m Sprints *Rest 2 minutes between each.
Strength: Deadlift Heavy Set of 3 12 mins Metcon: “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) SC: 120 singles, 14/10, 185/135 Fit: 60 singles, 10 0r air squats, 135/95
Metcon: “Killer B’s” AMRAP 3: 21 Lateral Barbell Burpees 21 Overhead Squats (75/55) Max Calorie Bike rest 3 minutes AMRAP 3: 18 Lateral Barbell Burpees 18 Overhead Squats (95/65) Max Calorie Bike rest 3 minutes AMRAP 3: 15 Lateral Barbell Burpees 15 Overhead Squats (115/80) Max Calorie Bike rest 3 minutes AMRAP 3: 12 Lateral
