*** There will be no street parking today because of the Shamrock Run!!! Please park on Myrtle Ave behind the gym.***
Met Con:
Teams of 4,
For time (7 min. cap)
30 Front Squats
30 Back Squats
30 Squat Cleans
30 S2OH
-175/115 lbs.
-one person working at a time, switch as needed
Rest until 12:00, then-
AMRAP 12
5 Thrusters, 95/65 lbs.
5 Burpees (jump onto a 45 lb. plate)
-add 1 thruster each round
- athletes rotate after each complete round
Met Con:
Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.
Strength:
Back Squats
3 x 12 @ 50% 1RM
Met Con:
4 RFT-
500m Row
20 Burpees
4 Rope Climbs
Oly:
EMOM x 10
1 Snatch +
1 OH Squat @ 80% 1RM
Met Con:
For Time
60 DUs
15 T2B
20 Snatches 75/55 lbs
60 DUs
15 T2B
15 Snatches 95/65 lbs
60 DUs
15 T2B
10 Snatches 135/85 lbs
60 DUs
15 T2B
5 Snatches 165/105 lbs
Strength:
Front Squat
7 x 1 @ 90% 1RM
Met Con:
EMOM x 12
Min 1: 15/12 kcal Assault Bike
Min 2: 10 Strict Pull-ups
Min 3: 15 GHD Sit-ups
Oly:
Split Jerk
4 x 2 @ 70% 1RM
3 x 2 @ 80% 1RM
Met Con:
5 RFT-
20 DB Hang Clean & Jerk 70/50 lbs
15 Box Jump Overs 24/20"
Rest Day
Met Con:
With a partner,
3 RFT-
120 DUs
30 Deadlifts, 255/175 lbs.
60 OTB Burpees
20 Bar MUs
*Switch as needed
Open 19.1
AMRAP 15
19 Wall Balls, 20/14 lbs.
19 kcal Row
*Remember that there are no classes today. There is only open gym from 6 am to 4 pm then Friday Night Lights begins at 4 pm. If you are NOT signed up for the Open, you can either attend open gym hours to workout on your own or join us at night to throwdown with your fellow Harborside athletes. If you ARE signed up for the Open, please sign up for a heat time when you arrive to the gym on Friday. If you are unable to attend Friday Night Lights, schedule a time with a coach to come in and do the workout.
Oly:
Snatch Drops
3 x 3 @ 40% 1RM Snatch
Snatch Balance
3 x 3 @ 60%
High Hang Squat Snatch
4 x 3 @ 70%
Met Con:
AMRAP 8
4, 8, 12, 16, 20, etc...
kcal Assault Bike
Front Squats, 105/75 lbs.
Strength:
Back Squat
5 x 3 @ 85% 1RM
Met Con:
EMOM x 20
Min 1: Max C2B Pull-ups
Min 2: Max Box Jumps 24/20"
Min 3: Max Abmat Sit-ups
Min 4: Max Burpees
Min 5: Rest
20 Rep Benchmark:
OH Squat
Met Con:
For Time
15-12-9
HSPUs
Snatches 95/65 lbs
75 Wall Balls 20/14 lbs
12-9-6
HSPUs
Snatches 95/65 lbs