Turned Over

Tuesday Sep 25 2018


Make sure when you’re on those blocks that hang position is tight. Knees back, hamstrings tight, load in heels, big toe planted. Perfect that position today. 
Also, we’ll be doing the Abmat Sit-ups with our knees together and feet flat on the ground. When we get to the top of the sit-up then we can open our knees to touch our toes. 
Have a great Tuesday!
1.) Every 2:30 minutes 3 Snatch from Blocks @ Hang Position @ approx 90-95% of 3 RM
Note: Stay at the same load throughout sets
*2.) 5 x 5 Snatch Deadlift working up to 5RM
Then 
2 minute AMRAP 
Snatch Deadlift @ approx 90% of 5RM
*3.) Repeat above with Romanian Deadlift and Bent Over Row 
1.) Turned Over
12 minute AMRAP 
44 Double Unders 
22 Abmat Sit-ups 
11 Front Squat 185/135lb
*2.) For time:
With a Partner
2 rounds 
25 Synchronized Toes to Bar
40 cal Assault Bike (alternate every 10 cal using only 1 bike)
25 Synchronized Chest to Bar Pull-ups
40 cal Assault Bike
*3.) 10 rounds
20’ Standing Sled Pull (200/100lb
40’ Medicine Ball Throw
Note: Throw the ball from the center of chest, palms up, keeping your elbows tight
*4.) 21-15-9
Deadlift 95/65lb
Bar Facing Burpees 
*5.) Start each set with 1 minute Plank 
5-4-3-2-1
Muscle Ups 

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3+11 sit ups
^42kilo snatch
2+14 su, 155#
Big yellow & small yellow on snatch, I don’t speak KG
Su’s, 27# kbs, 65# FS
40 kg snatch. 2 rounds, 21 su. 115# fs
3+15 sit ups. 95# FS
Ohs instead of snatches
60 Kg Sn
4 Rds + 18 DU’s
Worked to 210# hang snatch
70kg snatches;
2 rds 25 t2b 40cal bike 25 c2b 40cal bike
4+21 sit ups 95# FS
Snatch ^28kg (wheels came off my bus this morning)
Now I swear I did 4 rounds but apparently I didn’t so 3 + 7 dubbs @ 155
Don’t you judge me. Nice work 5:15pm that was a fun class👊🏼🇺🇸
3 + 27 dubs @ 85#
Snatch ^ 30 kg ish
3+22 su's, 115# FS
45 kg snatch
3 + 9 sit ups 85#
Snatches 35 kg
95lb snatch, 4:53 1000m row, 125 c&j
3 rds and 17 DU's RX
55 kg sn
155 snatch, 4+73(7 fr sq)
4 mile run (4 Rds 12:05, 95#)
But tempted to do this one tomorrow!
5 + 28 DU
Snatches 50kilos, Barbell complex, wide grip pull-ups/rows
3 + 22 DU RX
40kg Snatch
4 + 22 ab mat sit-ups
70 kilos
3+34 DU @135
Snatches @ 132lbs or 60kg
3+ 2 fs, 95#. 29kg snatch, should have gone more
Studied for Calculus 2: Exam 1 / Completed on 9/26/18 with 4 rounds + 9 front squats (Barbell cleaned from the floor.)
30kg sn/ 3 + 17 su
1:00 du practice in lifters 95# FS
57kg snatches. 10-1 wallballs (16#), deficit HSPU (45#) with 100m row between each. 5RM bench ^125#
Gymnastics at 4:15 w/ Kelly. Then 2 rounds + 5 FS. FS @155
snatch to 46kg. 5x3 SP @115.
4+ 4 front squats
Snatch up to 55kg (1/3)
3 + 44 DUs Rx
Woof, heavy for this old man!
4 rds + 42 DU
60kg
3 + 16 sit ups, 55#, 45# plate step ups
Snatch ^ 30#