20170612

Congratulations to Karen & Laura for earning 1st Place in the scaled division at the 2017 Show of Fitness competition.

20170612:

Paused Front Squat: 10 minutes to find a 3RM, then 3x3x85%; 5 seconds in bottom, 12 seconds in top for all sets

Then,

18:00 AMRAP:
200m Run
15 Box Jump Overs (24/20″)
12 TTB
9 DB or KB Front Squats (50’s/35’s)

Comp:
1. Snatch:1×60, 1×70, 1×75, 1×80, 1×85, 1×90, 1×95

2. Snatch Pull: 4x3x105

3. Paused Front Squat: 10 minutes to find a 3RM, then 3x3x85%; 5 seconds in bottom, 12 seconds in top for all s

4. Gymnastics Conditioning
7×4 Unbroken Muscle-ups
Rest :30 between sets

5. Conditioning
18:00 AMRAP:
18/12 Calorie Row
15 Box Jump Overs (24/20″)
12 TTB
9 DB Front Squats (50’s/35’s)

6. Row Conditioning
6 Rounds:
30 Cal Row
Rest 1:00 between rounds

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