“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
Post load and time to comments.
Hang Snatch (full squat)
3-3-2-2-1-1
Rest
3 rounds for time of:
10 Thruster 95/65
10 Ball slams
10 Burpees
10 Double unders
Post loads and time to comments.
Congratulations to CFR’s Olde’ Mike Robinson on becoming a USA Weightlifting Coach !! Great job Ol Man, I’m proud of you!!!
“One Bar, Three Girls”
21-15-9 rep rounds of
Thrusters
Pull-ups
Squat Cleans
Ring Dips
Deadlifts
HSPU’s
Use the same load for all weighted movements. Folks who are only a little nuts should use Fran weight (95lb/ 65lb), those bordering on lunacy could try Elizabeth weight (135lb/ 85lb) and if anyone is insane enough to try Diane weight (225lb, 185lb)!
Post loads and time to comments.
Horizontal Row
10-10-10-10-10-10
Rest
5 rounds for time:
6Hang Power Snatch 95/65
6 Burpee Box Jumps
Post time to comments.
Overhead Squats
5-5-5-3-3-3
Rest
3 rounds for time of:
10 Single arm single leg kb or db row (5 ea leg)
5 Dead hang chins
10 med-ball plyo pushups
Post loads and time to comments.
“Kettlebell 300″
5 rounds for time of:
55men/35women
5 Overhead press left hand
5 Overhead press right hand
10 Goblet squats by the horns
20 Single arm swings left hand
20 Single arm swings right hand
Post time to comments.
Congratulations to Major Tim Kreuttner & his wife Olivia on the birth of their son! Calvin Anthony Kreuttner, born 23 Jan @ 2:53pm. Weight 8lbs 10 oz and 20 1/2 inches in length!!!
Hang Snatch (full squat)
3-3-3-3-3-3
15-12-9
Kettlebell Swing 70/55
Thruster 95/65
Burpee
Post loads and time to comments.
“REST DAY”
A 140KG (308 pounds) hang snatch for a double.
