Sunday 03/14/10

5 x complex of:
Hang Snatch + Power Snatch + OHS
Load: 70% of Power Snatch 1 RM

(Courtesy of Ricky at CF Omaha)


"DB Fran"
21-15-9 reps for time of:
DB Thrusters, 45#/30#
Pull-ups

Sunday 02/28/10

Snatch
5 x 3

Compare to 02/19/10.


20-15-10 reps for time of:
Box Jumps, 24"/18"
Pull-ups
(Courtesy - mostly - of Catalyst Athletics)

Compare to 03/20/09.

Original metcon:

"DB Fran"
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)
Pull-ups

Kiley, Becky, and Phil
(12/11/09, 12/13/09, 02/25/10)

Sunday 09/27/09

Time: TBD

Front Squat
5-5-5-3-3-3

Compare to 05/16/09.

No metcon - I think several people are doing some running today.