Strength A1. 5 x 5 Bench Press @ 21×1 Tempo Goal is to finish heavier than two weeks ago A2. 5 x 5 Tall Box Jumps Start from flat footed position, reset between reps Conditioning For time: 800m Run Reps of 15-12-9: Hang Power Cleans (185#/123#) Burpee Over-the-Box Jumps (24″/20″)
Congratulations to C3 Athlete of the Month for June, Kristen Fernstaedt! Kirsten has been at C3 for a year and half. She has been a consistent, hard working member of our community since she fist started. Kristen is not afraid to challenge herself, and she doesn’t shy away from anything outside of her comfort zone. …
June 2018 Athlete of the Month – Kristen Fernstaedt Read More »
Strength 15 minutes to build to today’s 3RM Deadlift No touch and go. Guide weight down from top and pause between reps. 3 RM should be found in 6-8 sets. Do not push yourself past proper mechanics. Conditioning For time: 1000m Row 100 Wall Balls (20#/14#)
Olympic 8 sets – Every :90: 1 Power Snatch + 1 Squat Snatch Build to a heavy complex, or keep the weight light to moderate. Conditioning 3 rounds for time: 400m Run 21 DB Shoulder-2-Overhead (2 x 50#/35#) 7 Bar Muscle-ups Scale 15 challenging pull-ups for Bar Muscle-ups.
Strength A1. Back Squat 5 x 5 @ 31×1 Tempo 7-8 RPE A2. Bent Over Rows 5 x 10/10 Conditoning Reps of 21-15-9 for time: Squat Cleans (135#/93#) Toes-2-Bar
Partner WOD With a partner, complete the following for time: 50 Synchro Abmat Sit-ups 50 Thrusters (95#/63#) 40 Synchro Abmat Sit-ups 40 Thrusters (95#/63#) 30 Synchro Abmat Sit-ups 30 Thrusters (95#/63#) 20 Synchro Abmat Sit-ups 20 Thrusters (95#/63#) 10 Synchro Abmat Sit-ups 10 Thrusters (95#/63#) Notes: Synchronized Abmat Sit-ups – both partners must perform the …
Strength/Gymnastics Every :90 for 12:00 (4 Alternating rounds of each) A1. 5 Overhead Squats A2. 3-5 Bar Muscle-ups -or- 5-10 Kipping Pull-ups -or- 5 Banded Strict Pull-ups w/ 3 second negative *Overhead Squats: Use a challenging weight that you can complete 5 solid unbroken reps with. Conditioning 5 rounds for time: 30 Double Unders 10 …
Strength A1. 5 x 3 Deadlift @ 80% 1RM Rest :60 A2. 5 x 10/10 Unilateral KB Sit-ups Rest :60 Conditioning 10 minute AMRAP: 2 Strict Handstand Push-ups 2 Alternating Weighted Box Step-ups (2 x 50#/35# to 20″/18″ box) 4 Strict HSPU 4 Step-ups 6 Strict HSPU 6 Step-ups 8 Strict HSPU 8 Step-ups 10 …
Olympic Clean Complex 6 x 1 Squat Clean + Hang Squat Clean + Split Jerk Conditioning 3 rounds for time: 25 Wall Balls (30#/20#) 10 Power Cleans
“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Partition the reps anyway you see fit, but begin and end with the run. Wear a 20#/14# vest if you have it. Scaled option is to complete with a partner, or perform a 1/2 Murph. In memory of Navy Lieutenant Michael …
