Early Crew becomes Later Crew tomorrow. Individual work can be done 11a-12p including deads. Group starts at 1pm sharp. Organized work will be done by 2pm.

 

 

SATURDAY

 

STRENGTH : Clean and Jerk
– 15 Minutes to work on form and/or work for a max weight, preferably both.

 

WOD : With a partner complete each required work set. Score is total clean and jerk at the end. Subtract 1 pound for each rep or every 10 meters not completed in previous sections.

 

Minutes 1-10 : Row 2000m, alternating every 400m
Minutes 10-18: 4 Rounds:  15 Pistols, 15 Toes to Bar, 50 Double Unders…scale all movements accordingly
Minutes 18-26: Find a max clean and jerk (any) for both partners 

 

 

The Program/Late Crew

 

Late crew will usually have 2 sections.

 

– Optional 11am work during Open Gym

 

– Group work as always at 1pm.

 

This is the start of something new and fresh. Be there and plan on getting better each week. There will be some more freedom to work on specific skills that I will help direct you on how to approach during the Open Gym time. Intensity will be up every week, there will be different style workouts, team stuff, solo stuff, awesome stuff all around. Let’s get after it.

 

11am-12pm (Optional but encouraged)
– spend 10 minutes warming up then pick a skill to work on below

 

1. 10m AMRAP for quality
6 OH (barbell) pistols (any weight, any scale even to a box), or 1 legless rope climb, or 3 muscle ups (kipping or strict)
4 TnG Power Snatch 155/105, scale as needed for TnG perfect reps
4 Box Jumps 40/30
Accumulated 20s HS Hold (FS)

 

2. Deadlift
10×3, every 90s, band tension

 

1pm-2pm : TBD