Front Squats

Front Squats

8-8-8-8-8
185-205-225-245-265

Open WOD 11.3...AMRAP 5min OHS/Burpees

Have the 11.3 open WOD a little try.

AMRAP 20 min
5 Cleans 145#
10 Toes to Bar
15 Wall Ball

10 rounds 8 reps

AMRAP 5 Min

5 OHS 135#
5 Burpee Bar Hops

4 Rounds 3 Snatches

Max OHS 135#

Total 15 reps

Feb. 16th 2013

For Time:
50 box Jumps
40 KB Swings
30 Ball Slams
20 Toes to Bar
10 Burpee Shuttle sprints
5 Cleans

Time- 7:24

Snatch, C + J, .... Comp class

1rm snatch
220#

1rm C+J
255#

For time(10min cap)
10 clean+jerk 135#
14 chest to bar
20 power snatch 115#
14 Chest to bar
30 Push press 95#
14 chest to bar

Time- 7:19

21's chipper

For Time:
21 – Cleans
21 – Ring Dips
21 – Push-ups
21 – Push Press
21 – OH Walking Lunge
21 – Burpees

Time-8:23

V-ups/power snatch/double unders

5 rounds for time of:
20 V-ups
10 Power Snatch 95/65#
50 double unders

Time-16:43

Jerks/weighted pull-ups

Jerk 2-2-2
205-225-245

Weighted pull-ups
3-3-3

35#-45#-50#