7min AMRAP:
6 Power Snatch (95/65)
7 T2B
8 Bar Facing Burpee
2 min Rest
7min AMRAP
5 Bar Facing Burpees
4 T2B
3 Power Snatch (135/95)
*Modify as Needed
*2 Scores
Author: cara jones
9.21.20
If you would like to do the Ropes course on JI on 10/2 please put your name down at front deak. It will be approx. $20 depending on our numbers. Open gym will be closed that day for the CFNC outing.
5×5 Pause Backsquat (:02 Pause only on 1st Rep) (RPE 7-8 All sets)
4RFT:
20 Push Ups
30 Air Squats
200m Sprint
*10min Cap
*Mod push ups to meet Cap
9.18.20
Reminder open gym is closed this weekend for L-1 Seminar!!!
If you plan on going to the Beach WOD please let Cara or Craig know! If no one confirms we will not have it.
With a Partner:
Friendly Fran “variation”
4 RFT
21 Thrusters (115/85)
21 C2B Pullups
*Partners split anyway needed
Then at the 10min Mark…..
9mins to establish heavy Front Squat from Rack
*Score is Time and 2 FS weights
9.16.20
2 Round for Score:
5min AMRAP:
12/10 Cal AB
12 Russian KB swings (70/53)
2 min Rest
5min AMRAP:
15/12 Cal Row
35 DU
2min Rest
*score is total reps for all AMRAPS
9.15.20
12min Alt EMOM
-3 Squat Snatch (RPE 4-7)
-10 T2B
*Can Increase Snatch weight every 4mins or after 6 reps
