Workout

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat

Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch

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Schedule Reminder: Memorial Day

There will be two classes on Monday, May 27: 8:00 and 9:15 a.m. Please sign up in advance on Pike13.

Rest day or make-up day

Workout

As many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb

♀ 125 lb, 15 feet
♂ 185 lb, 15 feet

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Memorial Day Schedule

Monday, May 27 is Memorial Day. We will run a limited schedule with classes at 8:00 and 9:15 a.m. Please sign up in advance on Pike13.

The workout will be Murph with versions appropriate for all levels. Hope to see you there!

Workout

5 sets for max reps:

On a 3-minute clock, complete:
400/500m row
8 burpees over rower

In the remaining time, perform:
Max-reps alternating dumbbell snatches

Rest 3 minutes between sets.

♀ 35 lb
♂ 50 lb

__________

Memorial Day Schedule

Monday, May 27 is Memorial Day. We will run a limited schedule that day with classes at 8:00 and 9:15 a.m. Please sign up in advance on Pike13.

We’ll be running Murph as the workout of the day with versions appropriate for all levels. Hope to see you there!

Workout

For time:

50 dumbbell push press (50/35 lb)
50 box jumps (24/20 in)
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters

Rest day or make-up day

Workout

For time:

800m run
30 burpee bar muscle-ups
800m run

Workout

For load:

Deadlift
5-5-5-5-5

Workout

For time:

21 kettlebell swings (70/53 lb)
3 toes-to-bar
18 kettlebell swings
6 toes-to-bar
15 kettlebell swings
9 toes-to-bar
12 kettlebell swings
12 toes-to-bar
9 kettlebell swings
15 toes-to-bar
6 kettlebell swings
18 toes-to-bar
3 kettlebell swings
21 toes-to-bar

Rest day and make-up day

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Congrats to Joe Barsi!

Joe competed in the Age Group Semifinals and finished (unofficially) 62nd in the world in the men’s 50-54 division. We’re so proud!