ROOKIE
A.
Push Press 1RM
B.
Weighted Pull Up 1RM
C.
Complete as many rounds as possible in 7 mins of:
7 Deadlifts
7 Push Press
14 Calorie Row
INTERMEDIATE
A.
Push Press 1RM
B.
Weighted Pull Up 1RM
C.
Complete as many rounds as possible in 7 mins of:
3 Deadlifts, 100/70kg
7 Push Press, 50/35kg
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Overhead Squat 1RM
B.
Snatch Balance
3-3-3-3-3
Rest 2 min
C.
Overhead Walking Lunges (Snatch grip)
10-10-10-10
Rest 2min
D.
AMRAP 20min:
10 Toes to Bar
15 Wall Ball 20/14lb to 10/9ft
20 Cal Airdyne
E.
“Jackie and a half”
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Row 500m
25 Thrusters, 45/35 lb
15 Pull Ups
(11min Cap time)