For Time: 18-15-12-9-6-3 Hang Power Snatch 115/85 Lateral Burpee Over Bar Thrusters
Workout of the Day
Strict Press 3-3-3-3 10 Rounds 8/10 Calorie Row 20 Double Unders 5 Chest-To-Bar Rest 1 Min in between rounds
10 Min EMOM 2 Pistols Per Leg For Time: W/ a partner complete 60 rounds of a Bear Complex. Each time you switch 5 Burpees for both partners. (Pick a challenging weight that you could cycle through 5 Rounds fresh… Read more »
Downstairs 16 Min Snatch Complex EMOM 1 Snatch Deadlift To Position 3 (Scoop) 1 Low Hang Above The Knee Snatch High Pull 1 Power Snatch From The Floor + 1 Overhead Squat (If you are comfortable or experienced full squat… Read more »
7 Rounds Rest 1 Min After Each Round 7 Dumbbell or Kettlebell Thrusters 50/35 7 Pull-Ups 7 Burpees Cash Out Tabata Hollow Rock
Downstairs Squat Clean & Jerk 3-3-3-3 EMOM for as long as possible Use 70% of your Max Squat Clean & Jerk 3 Power Cleans 3 Front Squats 3 Push Jerks
Deadlift (Upstairs) 5-5-5-3-3 For Time: (2 heats if needed) 1600m Row 75 Wall Balls 20/14 50 Hang Dumbbell Snatches 50/35 25 Toes-To-Bar
Christmas Party Day! W/ a Partner Complete (one partner working at a time) 6 Min AMRAP 3 Goblet Squats 53/35 3 Kettlebell Swings 3 Min Rest 6 Min AMRAP 6 Wall Balls 20/14 6 Kettlebell 53/35 or Dumbbell 50/35 Box… Read more »
12 Min EMOM 1 High Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 Full Squat Snatch (take your time and rest here if needed) 7 Min of Burpees 12.1 Open Standards apply, 6 inches above your max… Read more »
20 Min AMRAP 5 Handstand Push-Ups (start on the white wall if there is room) 5 Box Jumps 24/20 5 Dumbbell Power Cleans 50/35 (focus on full hip extension) 5 Chest-To-Bars or 3 Muscle-Ups
2019 Head 2 Head Show Down
Join us Friday March 22nd for the final Open workout 19.5 from 3:30 to 7:30pm. Find a friend to go Head 2 Head with or sign up for your desired heat time and wait for someone to challenge you.
Make sure you know the standards.