COMMUNITY @ 9AM
By Coach Jeff
Metcon: “ DENNIS RODMAN”
In Teams of 2:
For Time:
3 Rounds
30 Pull ups
90 Double Unders
30 Dual DB Snatch
Directly into…
2 Rounds
20 Chest to Bar Pull ups
90 Double Unders
20 Dual DB Clean and Jerk
Directly into…
1 Round
10 Bar Muscle ups
90 Double Unders
10 Dual DB Thrusters
Time Cap: 24 minutes
Scaled Movements
Gymnastics:
Level 2:Pull ups/ Chest to Bar/ Dips(14 Reps)
Level 1: Jumping Pull up/Pull up/ C2B
-Single Unders
-Working Weight:35lbs/20lbs
WEIGHTLIFTING @ 10AM
PRELIFT:
Tall Cleans
Tall Jerks
LIFT 1:
Clean Deadlift to Power Position + Clean from Power Position + Pause Jerk
*Pause in dip of jerk for 2 seconds
5 x 2 Building
LIFT 2:
Clean and Jerk
5 x 1 Continue Building
BACK SQUAT:
5 x 2 @ 70-75-80-85-90%
THE PUMP @ 11AM
BENCH / ROW
5 x
10 DB Bench Press
10 Bentover KB Rows
ACCESSORY:
3-5 x
15 Chest Flyes
15 Reverse Flyes
ARMS:
8 x
:20 Banded Curls
:10 Rest
:20 Banded Tricep Ext
:10 Rest
ABS:
TBD
