• Saturday, 062219 T

    A. Power Snatch complex:

    Floor + hang below + floor ; to max in 14 min

    Rest 2-3

    B. Afap *stagger where needed

    1500m Row (alt every 300m)

    100 alt hang db snatch 50/35

    100 burpees onto plate 45#

    50 clean and jerks 165:113

  • Saturday, 061519 T

    Team Saturday

    A. Power clean 3rm in 12 min

    Rest 2-3

    B. 10 min clock

    1000m run (alt 200m)

    Amrap cal bike

    Rest 2 min

    C. Afap

    175 double unders

    100 alt db snatch 50/35

    100 plate over head alt lunge 45/25

    *10 min cap

  • Saturday, 060819 T

    Teams of 2:

    A. 3 front SqTs + 1 split jerk; to max in 14 min

    Rest 2-3 min

    B. 10 min clock – 5 rds

    200m buddy carry

    20 burpees

    Rest 2-3 min

    C. Afap

    75 kB swings 70/53

    50/40 cal bike

    75 goblet squats

    50 t2b / weighted sit-ups

    700m run (200/300/200)

  • Saturday, 060119 T

    Was did you grab your new 3D Crop, Tank or T ? If not, check them out!

    Coach Sean and Matt are competing AF CF Crag today. 9a starts and plans to wrap up around 1. Swing down and cheer on If you are free!

    #

    Teams of 2

    A: 0-10 alt 1:1 rds

    10 alt DB thrusters 50/35

    8 alt db snatch

    6 burpees

    B. 12-18

    Clean + 3 s to oh

    C. Rest 2-3 minutes.

    Afap

    2000m run (alt 200’s)

    200m oh walking lunge 45/25

    100 push-ups

    100 abmat sit-ups

  • Saturday, 052519 T

    Team of 2

    A. Hang SqT clean – 3rm in 15 min

    Test 2-3

    B. 10 min alt 1:1

    10 dB box step overs 50/35 (1 dB)

    10 burpees

    30 double unders

    Rest 2/3 min

    C. Afap

    60 Ghd sit-ups / weighted sit-ups

    50/40 cal bike

    60 goblet lunges 70/53

  • Saturday, 051819 T

    Teams of 2

    *if same gender, 1 station , 1 piece of equipment (if needed)

    #

    A. Clean and jerk: climb to heavy single in 15 min

    Rest / Clean up

    B. Amrap 10 alt rds 1:1 of,

    3 strict pull-ups

    6 burpees

    9 alt DB thrusters

    Rest / set up

    C. Afap

    1k/850m row / 800m run (one partner rowing one running)

    800m run / 1k / 850m row (switch – before you can start athlete must wait for partner to finish before switching stations

    10 rope climbs to 15′ / 50 jumping pull-ups

    80 dB a to OH 50/35’s