Skill: Squat Cleans - 6x4 - Weight by Feel - Tap & go
On a 7:00 Running Clock
5 Min AMRAP
5 Toe to Bar
5 Burpees
2 Min AMRAP
Snatch (115#/85#)
Carmen C. - 64 75#
Jacque - 80 Rx
Adam - 60 Rx
Sean K. - 64 95#
Sara - 73 75#
Robert Mc. - 68 Rx
Maira - 55 60#
Regina - 61 75#
Orlando - 52 Rx
Andres - 83 65#
Grant - 107 Rx
Tom S. - 79 Rx
Dom - 96 85#
Russyl - 72 95#
Amarjit - Mod
Rhyna - Mod
Alvin - 76 Mod
Danny - 69 95#
Joe - 92 Rx
Kim - 97 65#
Christian - Mod
Brenda H. - 78 65#
Angel - 76 Rx
Simon - 69 95#
Rahul - 66 75#
Himani - 68 45#
Curtis - 75 75#
Suma - 80 35#
Jesse - 70 75#
AWL
- 10 x (Squat Clean + Hang Squat Clean + Jerk) @ 75-85% of C&J
- Snatch Grip Deadlift + Shrug - 5x4 @ 100-120% Snatch
- Back Squat - 5x3 @ 75-85%
Nick B.
Ram
Vanessa
Chris D.
Bernie
Ernie
WOD: T.K.O.
Skill: Power Snatch Progression: Push Jerks 3x8, Bar OH Squat x 10, Bar Snatch 2x10, Snatches 3x6. Increase weight each set to get to RX for WOD or comfortable weight.
14 Min AMRAP
8 Power Snatches (95#/65#)
15 Knee to Elbow
30 Double Unders
Tip of the Day: Jump and shrug. When you're in the start position for the snatch, keep those two cues in mind. As you start to explode up and the bar moves along your quads think about shrugging violently and simultaneously jumping straight up.
Oscar - 212 Reps 45#
Ben - 326 Reps Rx
Lindsay Z. - 310 Reps 43#
Nick Z. - 174 Reps 75#
Sean L. - 200 Reps 75#
Eddie - 186 Reps 65#
Adam H. - 265 Reps 45#
Vanessa Ch. - 256 Reps 38#
Eric D. - 182 Reps (Mod)
Nikhil - 220 Reps 25#
Jenna - 265 Reps Rx
Jenn - 265 Reps (Mod)
Amy - 213 Reps 25#
Jason G. - 290 Reps Rx
WOD: The T.K.O.
5 Rounds for time.
26 OH Walking Lunges (45#/25#)
16 Russian Twists (20#/10#)
6 Handstand Push Ups
Tip of the Day: Set goals for yourself. Have weekly, monthly, and year long goals. This will keep you motivated and accountable for your sustained progress.
Kenia - 17:07
Jenn - 11:49 Rx
Abby - 11:10
Nicole - 10:37
Vanessa - 11:41
Mitch - 12:15
Kyle P. - 13:04
Corretta - 10:10
Tom S. - 13:06
Tim - 8:11
Kaela - 9:54
Cara - 13:31
Great work this week! Enjoy the rest of the weekend!
Jacque - 80 Rx
