150414 ~ SGRDL?????

Have you posted those goals yet??? You have had plenty of time!  Chalk markers are located at the front desk!!  Don't take these goals lightly.....a post on the board means accountability....a point to focus on every time you walk through the Canuck doors!!!

Strength:

Every 90s x 18 min alternating:

A. Snatch

2@ 50%

2 @ 60%

2 @ 70%

2 @ 75%

2x2 @ 80%

B. ME UB C2B or 10 C2B (IF you cannot complete 10 UB, then 10 C2B must be completed in the 90s span) 

If you do not have a C2B, complete: 10 Strict Pull-ups + 3 - 5sec negatives (start with chest at bar if possible)

Then...

 Every 90s x 3 min 5 Snatch Grip Roman Deadlift @ 70% 1RM Snatch

Conditioning:

Complete 4 Rounds for Time

15 DB thrusters (50/35#)

15 close grip PU

50 DU's

Cash Out:

Every 90s x 12 min

Sprint the length of the back area (outside)

Rest with time remaining on the clock


1 comment (Add your own)

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Thu, June 7, 2018 @ 9:18 PM

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