Workout: Thursday 06/23/2016

Choose One Workout

Olympic Lift: Clean and Jerk

10 Minutes Technique Work on Clean and Jerk
+
10 Minutes to find Daily 1RM Clean and Jerk

Accessory Work:
Pause Front Squats 5 x 3 (Pause 3 seconds at Bottom) *AHAP
+
3 x 15 Weighted GHD Hip Extensions
Post loads.

OR

Metabolic Conditioning

2 Rounds
4 Minutes Max Calorie Row
4 Minutes Max Reps Sit Ups
3 Minutes Max Calorie Row
3 Minutes Max Reps Double Unders
2 Minutes Max Calorie Row
2 Minutes Max Reps Thrusters 75/55#
Rest 2 Minutes Between Rounds
Post one total number of Calories, Sit Ups, Double Unders, and Thrusters.

6 comments

  • Tina 23 Jun ’16

    5:15
    L1
    Emily 189/194/295/30 Rx
    Monica 177/246/360/23 Rx
    Chrissy 147/130/71/40
    Carissa 183/172/218/26 Rx
    Erica S. Barbara 214/240/78/30 Rx
    Jeff A. 240/191/178/35 Rx
    Tim R. 224/140/200/20 Rx
    Mike S. 219/185/33/21Rx
    Paul 241/228/270/22Rx
    OLY
    Rose 95#/75#/10#
    Carrie 110#PR/115#/10

    Reply
  • Tina 23 Jun ’16

    8am
    Sami 148/150/225/29Rx
    Tina 210/222/212/52Rx
    Tim S 263/189/145/26Rx
    Andi 213/210/214/11Rx
    April 138/148/258/24
    Lauren 199/138/316/49Rx
    Carrie J 190/200/225/44Rx
    Katelyn 156/205/61/28Rx
    Heather 207/166/420/52Rx
    Stroup 155/199/73/50
    Michael 188ad/170/168/26c&j
    Ed A 239/205/406/25Rx
    Rob 230/215/63/37Rx
    Ryan F 216/145/120/45
    OLY
    Erica B 135#PR/125#
    Josh N 135#/135#

    Reply
  • Paul 23 Jun ’16

    9:00
    MC
    Andrea 195/202/188/30 Rx
    Felica 153/189/196/23 Rx
    Anthony F. 221/163/196/24
    Travis 203/190/63/13
    Oly
    Elizabeth 95#/75#/15#

    Reply
  • Tyler Rodems 23 Jun ’16

    12pm
    Metcon
    Carissa 169/169/208/29 Rx
    Mike 221/120/615/32 singles
    Wendi 154/165/39/50 Rx
    Christina 172/191/246/32 Rx
    Oly
    Brittany 135#/110#/-

    Reply
  • Paul 23 Jun ’16

    4:00
    Ed M. 201/200/170/59
    Tommy 210/250/150/45
    Cami 191/216/26/28
    Briley 171/271/387/51 Rx
    Sonya 163/193/103/16 Rx
    Trapp 225/223/190 Zeus/51 Rx
    Pat 210/191/326/38 Rx

    Reply
  • Tina 23 Jun ’16

    5pm
    metcon
    Amanda 209/220/218/25
    Lisa 194/186/212/51Rx
    Warren 270/165/62/36Rx
    Chris B 248/147/102/60Rx
    Ray 187/170/320/30
    Aileen 173/165/312/54Rx
    Oly
    Samantha 95#/85#
    John N 205#/185#
    Milly 140#PR
    Lindsey 135#PR/120#
    Julia 130#PR/145#
    Jimmy 265#/245#/25#
    Ira 245#/225#/25#
    Mishler 205#/235#
    Dalton 185#/215#
    Trapp 205#/175#/35#
    Josh 195#/225#

    6pm
    Metcon
    Shelly 196/200/100/28
    Shannon 163/125/140/29Rx
    Joe V 196/200/100/28
    Ronnie 246/110/121/24
    Rachel 170/175/191/18
    Oly
    Nico 135#/155#/10#
    Barbara 95#/–/25#

    Reply

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