Posted on

September 24, 2013

It’s Tuesday! That means we dedicate the 5:30PM class to olympic lifting.  Regular classes are at 4:45PM and 6:30PM.

Strength

EMOM for 10 Minutes

3 Push Press  ~ 60-70% of 1RM Jerk

Work from the floor. If you’re new to the lift take this time to focus on your rack and finish position. Use a moderately heavy weight above what you would use in a metcon.

 

WOD

AMRAP in 20 Minutes of

“Helen”

400M Run 
21 Kettlebell Swings 24/16kg
12 Pull-Ups

Off Ramp WOD

Helen”

3 Rounds for time of 

400M Run 
21 Kettlebell Swings 24/16kg
12 Pull-Ups

20 Minute Time Cap