Warm Up and Mobility
Reminder no 4:30 class ,HardCore will be at 430. Fiesta will begin at 5:30!
“Cheyenne Indians”
With a running clock complete,
Minutes 0:00-7:30
Heavy Snatch
Minutes 7:30-15:00
Heavy Clean and Jerk
15:00-30:00
AMRAP 15
Complete as many rounds as possible in 15 minutes of:
25 Ring Dips
50 Calorie Row
100 Overhead Squats 45/35
50 Box Jumps 24/20
25 Ring Dips
If you signed up for the Liftoff Online you must do Pull Ups instead of Ring Dips. If you didn’t do Thursdays workout you can do Pull ups as well. Any questions ask a Coach or ask in the group page
Scaled Workout
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups
M 45-lb. barbell and 24-in. boxF 35-lb. barbell and 20-in. box
Snatch – 135
Clean and Jerk – 185
WOD – Will never look at an empty barbell the same…
190 (25 chin over bar, 50 cal row, 75 OHS, 40 box jumps @ 24″)
Way to get after it 5 am, thanks for the tips on snatch and clean and jerk PJ.
Running 30 min clock:
7:30 to establish heavy Snatch-90lbs
7:30 to establish heavy C+J-
got 125lb clean and jerk. Added 10 lbs, hit 135lbs for clean, failed jerk.
Directly into WOD-
due to upcoming comp, I modified everything for the wod.
Did 1 round in 11:14-
25 push-ups
43 cal row
75 OHS (10 reps with 35lbs, 65 reps with pvc)
30 box jumps at 20in
25 push-ups
Awesome job 6amers!!!! Thank you PJ, nice to see you again at 6for the class! Appreciate the push, and the laughs!!!
“Cheyenne Indians”
Snatch: 155
Clean and Jerk: 175
AMRAP 15: 1 (75 OHS, 40 BJ)
Loved everything about this one. Third batch of OHS I finally figured out the speed I needed to be moving at…but too late to have time for full 100. On C&J I realized I need to tackle my form head on…it will be the blocker until I do. Thanks Coach PJ for the guidance right when I needed it.
Great week all. Enjoy the weekend.
Happy Birthday my love.
Snatch: 105
Clean and Jerk: 115
AMRAP 15: 1 round (15# OHS)
That was a difficult but fun 30 minutes.
Happy Birthday, Ori!
Friday Night Lift Off Fiesta!
Hardcore! Thank you MAC!
With a lot of sweat I was able to match both my snatch PR and my clean&jerk PR!
That was a lot of fun !
Snatch-175#
C&J- 215#
Thank you Sarah!
Thank you everybody!
“Cheyenne Indians”
Snatch 65#
Clean and jerk #90
Wod: 231 reps
Great wod today,
Good job everyone @6am
Thanks PJ 🙂
Lift Off w/ Carl
Hit 185# on my snatch 20#PR
Hit 245# on my C+J 5# PR
Awesome atmosphere tonight felt great to have so much support from everyone hit a 5# PR on my clean bit could not jerk it up something to work on for sure. Thanks Sarah and Monsini for running everything it was a lot of fun. Nice work tonight everyone crushed it and left it all out there.
Congratulations!
Snatch – 125
Clean & jerk – 145
Awesome job everyone, thanks Sarah and Chris!
Way late to the game here but wanted to throw out there that I really loved the liftoff “fiesta” night. I definitely spent everything I had drilling the squat snatch but I feel like I did my best snatches ever during that hour, even snagged a 5# power snatch PR. Next time, squat snatch!
By the time we got to the clean&jerks I was pretty spent, I hit my current max but couldn’t get the next 5# high enough to get under. Current max felt pretty good though so looking forward to re-testing that in the future.
Great atmosphere, loved watching everyone crush their lifts, PRs and otherwise. Thanks to Sarah & Monsini for running the show and everyone who came just to watch and cheer, and Judy for getting videos for days!