TheBoltBlog

Snatch Lift Off (SLO) 3@60%, 3@65%, 3@70%, 3@75%, 3@80%
*percentages based on 1RM Snatch
+
AMRAP-10
6 DL 225/135
9 TTB
6 HSPU

Snatch Lift Off from OlyAthlete on Vimeo.

BS 5@60%, 5@65%, 2×5@70%
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4 sets for reps
60s Row for Cals
40s rest
30s Pull Ups, 30s OH Lunge
40s Rest
60s Alt KB Snatch
40s rest
**Goal is constant movement for each 60s work interval. Don’t stop rowing, scale to jumping pull ups if need be and adjust your load and pace so you move for all 60s.
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Schedule update for CF Games week July 22-29
Mon July 22
600am (Mark)
730am (Mark)
Noon CANCELLED
515pm (Courtney)
615pm (Courtney)
———————-
Tuesday July 23
600am (Mark)
730am (Mark)
Noon (Chris)
515pm (Chris)
615pm (Chris)
715pm Open Gym (Chris)
—————–
Wed July 24
600am (Mark)
730am (Mark)
Noon (Chris)
515pm (Chris)
615pm (Chris)
——————–
Thursday July 25
600am (Mark)
730am (Mark)
Noon (CANCELLED)
515 (Eric)
615 (Eric)
715 (Eric)
——————–
Friday July 26
600am (Mark)
730am (Mark)
Noon (Chris)
515pm (Chris)
——————–
Saturday July 27
8am (Chris)
9am (Chris)
——————
Monday July 29
600am (Mark)
730am (Mark)
Noon (Chris)
515pm (Chris)
615pm (Chris)

5 Sets
Clean+Hang Clean+2 Jerk
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3RFT
10 PC 135/95
15 Burpees w/lat jump over bar

Nancy – 5RFT
400m Run
15 OHS 95/65
—
or a guess at “Naughty Nancy” a combination of Nancy and Nasty Girls
—
3RFT
Shuttle Run 40m, 80m, 120m, 160m
7 MU (or 3 to 1 Pull ups and Dips)
15 OHS
*OHS wgt increases each round 95/65, 135/95, 185/125

A. BS 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%
B1. FS 5@60%, 5@70%, 2×5@75
B2. CTB Pull Ups 4×8-12
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On an 8 min clock
50 KB Swings 53/35
50 HRPU
ME Double Unders
*Score total double unders

EMOM – 8
2 Snatch @80%
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21-15-9
DL 225/135
OHS 95/65