Monday 181224
8am and 10am offered today. All other classes are canceled.
*Prior to 3:00 complete:
3 rounds of:
– 8 Pull-ups
– 8 Power Snatch 115/75 RX+ 135/95 MRX 95/65
*Prior to 6:00, complete:
3 rounds of:
-6 C2B
-6 Hang Power Snatch
3 RFT:
-4 MUs (Bar or Ring) MRX Burpee Pull-up
-4 Squat Snatch
**cannot start prior** If you finish early that is your rest time.
**Score is last 3 RFT**
Post score to comments.
CFJ Holiday Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon– all evening classes are canceled.
Thursday starts back our regular class schedule.
4.5 mile hike
2:40
Strength
PS+HPS+OHS – 4@115
PS+SB – 4@145
SS – 1@155-3@165
WOD rx
Rd 1 – at the buzzer
Rd 2 – at the buzzer
Rd 3 – 13:28, rested 2:30 before I started.
Much tougher than anticipated this am.
Strength
115×4
135,135,165,185
185-225(power)
Wod rx
10:06 (bmu)
Clusters w/ 115 and 135
WOD w/burpee pull-ups
I think 11:37…but could be wrong. Finished the first 3 rounds, second 3 was still working after 6:00
1PS-1HPS-1OHS
2×115 2×145
1PS-1SB
3×165 1×185
Squat snatch
185-205
Wod RX’D w/BMU
Rd 1-2:10
Rd 2-2:08
Rd 3-2:52
Barely hung in under the 3 min on that last one
Finish time was 8:52
WOD RX+
RD 1 – 2 ROUNDS
RD 2 – 1 ROUND + 2 HPC
RD 3 – 11:53 w/ Ring MU
1PS-1HPS-1OHS
95#
1PS-1SB
105#
Squat snatch
115-125-125-125
Wod RX’D w/ring MUs
Not sure times on first 2
Rd 3=3:13
Total time=9:13