Elmer

Saturday Nov 25 2017


Over 40 people for the 8:15am class yesterday with another 15 people over the next two classes all taking on Clovis. Well done to all of you and over 40 people for Clovis really blew my and Justin's minds as there was a few years that we were lucky to see 8 people for the whole workout. We love watching this gym grow and really truly enjoy watching some of you that a year or two ago there would be no way we'd see you for a workout like Clovis and now your confidence in yourselves is at a level you wouldn't miss it! Well done!
Today's workout will start out with heavy snatching followed by heavy cleaning and jerking and finishing with a short little gymnastic wod, 3 parts in one hour! Long story short, get in on time, pay attention and stay on track so the coaches can keep that class flowing smoothly. Have fun and let's lift some weights!
Happy Saturday!
1.) 1 Snatch every 2 minutes for 12 minutes starting at approx 80% working up to approx 90% 
Note: if you do not know your 1rm work up to a heavy single. 
2.) 1 Clean & Jerk every 2 minutes for 12 minutes starting at approx 80% working up to approx 90%
Note: if you do not know your 1rm work up to a heavy single. 
3.) Elmer 
7 minute AMRAP
1 Muscle Up
25 Air Squats
2 Muscle Ups
25 Air Squats
3 Muscle Ups 
25 Air Squats
4/25, 5/25, 6/25, 7/25........
*4.) Back Squat @ approx 80%, 3-3-3-3-3, rest no more than 3 minutes between sets
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