21 May 2012

MONDAY 21 May 2012

BB Gymnastics
1) 5X2 Snatch @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.


Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps


Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.

Thanks, OUTLAW CROSS FIT http://outlawcoach.wordpress.com/

1 comment:

  1. BB Gymnastics
    1) 5X2 Snatch @ 85% – rest 60-80 sec.
    Notes: These ARE NOT touch & go reps. Reset before each rep.

    95, 95, 115, 115, 115.

    2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.

    135, 155, 155

    2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

    No time.


    Conditioning
    12 minute AMRAP of:
    7 Strict Pullups
    14 Pistols (alternating)
    21 GHD Situps

    5 Round 3 P/U's
    Scaled Pistols with a bench.

    Strength
    1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
    No time nor equipment.

    1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.
    No time no equipment.

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