Workout: Tuesday 05/24/2016

Level 1
EMOM for 15 Minutes
1 High Hang Power Snatch + 2 Overhead Squats
+
AMRAP in 10 Minutes
20 Burpees
20 KB Swings 53/35#
+
3 Rounds for Completion
30 Hollow Rock
1 Minute Handstand Hold
Post load and total reps.

Level 2
EMOM for 15 Minutes
1 High Hang Snatch + 1 Hang Snatch (above knee) + 1 Overhead Squat
*all are squat snatches
+
AMRAP in 10 Minutes
3-6-9-12…etc
Calorie Row
Bench Press 135/95#
*keep adding 3 reps until time is up
+
3 Rounds for Completion
30 Hollow Rock
1 Minute Handstand Hold (can practice free standing or do max distance Handstand Walk in one minute)
Post load and total reps completed.

CF Old School
50 Sit Ups
40 Squats
30 KB Swings 53/35#
20 Burpees
10 Pull Ups
20 Burpees
30 KB Swings
40 Squats
50 Sit Ups
Post time.

7 comments

  • Paul 24 May ’16

    5:15
    L1
    Carissa 70@/100 Rx
    Delilah 40#/95 Rx
    Carolyn 65#/110 Rx
    Barbara 70#/134 Rx
    Lauren 105#/123 Rx
    Mike S. 95#/120 Rx
    Jeff A. 105#/131 Rx
    Paul 115#/145 Rx
    L2
    Tyler H. 95#/18 @115#
    Amadi 105#/15 Rx
    Jake 135#/18 Rx
    Milly 75#/12 Rx
    CF OS
    Jennifer 17:33 Rx
    Rose 18:14
    Rob 15:42 Rx

    Reply
  • Paul 24 May ’16

    8:00
    L1
    Ryan F. 65#/91
    Andi 70#/106 Rx
    April 70#/130 Rx
    Vince 105# PR/126 Rx
    Tina 75#/131 Rx
    L2
    Erica 70#/12 Rx
    Alex 140#/18 Rx
    Ed A. -/15 Rx
    CF OS
    Andria 17:29 Rx
    Tim S. 16:52 Rx
    Linda 15:44 Rx
    Ed A. 12:43 RX

    Reply
  • Paul 24 May ’16

    9:00
    L1
    Briley -/132 Rx
    Amanda 55#/111 Rx
    Katelyn 65#/127
    Carlos 45#/85
    Abraham 45#/90
    L2
    Briley 105#/-
    CF OS
    Vince 15:21 Rx
    Briley 14:31 Rx

    Reply
  • Tyler Rodems 24 May ’16

    12pm
    L1
    John N. 145#/ 167 Rx
    Rob H. 45#/ 120 Rx
    L2
    Shane 95#/ 15 Rx
    Tim 95#/ 15 Rx
    Brian T. 145#/ 18 Rx
    Josh 115#/ 18 Rx
    Adam 75#/ 15 Rx
    Ray 75#/ 18 Rx
    CFOS
    Aileen 14:48 Rx
    Jim 15:48 Rx
    Shelly 18:37
    Samntha 16:18 Rx
    Christina 14:30

    Reply
  • Paul 24 May ’16

    4pm
    L1
    Lina 70#/172 Rx
    Rich G. 45#/82
    Jerriah 65#/120
    Warren 105#/120 Rx
    Christina G. 95#/100 Rx
    Pat 115#/139 Rx
    L2
    Dave 95#/18 Rx @155#
    Trapp 145#/18 Rx @155#
    Jimmy 135#/15 Rx
    CF OS
    Sonya 17:24
    Dylan 16:52

    Reply
  • Tina 24 May ’16

    5pm
    L1
    Rachel 45#/120
    Ronnie 75#/100
    Morgen 55#/85
    Dave K 65#/96
    Summer 60#/90Rx
    Carrie J 70#/120Rx
    Tiffany 85#/174Rx
    Cathy 55#/125Rx
    Jeria 65#/117Rx
    Elizabeth 60#/105Rx
    Susan 55#/122Rx
    Tyler B 15#/94
    Severen 15#/129
    L2
    Jean 55#/12Rx
    Chris B 135#/21Rx
    Steve O 145#/15Rx
    Jeff S 155#/15Rx @185#
    Brent 140#/15Rx

    Reply
  • Paul 24 May ’16

    6:00
    L1
    Patrick 65#/93
    Nico 65#/120
    Scott O. 75#/100 Rx
    Clara 55#/90
    Joe V. 95#/100 RX
    L2 Gary 105#/12 Rx
    CF OS
    Barbara 13:19 Rx

    Reply

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