Tuesday, June 9

announcements

• Hey folks, we’re getting close to the potluck social next Saturday, the 13th. If you have plans to attend, please sign up on the sheet at the gym. Thanks!

“NarF”

(backward “Fran”)

rx

On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (65/95 lb)

In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.

Score: Total time

intermediate

On an 18:00 clock:
For time:
9-12-15
Pull-ups
9-15-21
Thrusters (55/75 lb)

In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.

Score: Total time

beginner

On an 18:00 clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters (35/45 lb)

Every :90 for the remaining time:
2 thrusters
– Practice mechanics with slightly heavier than workout load.
– Take the bar from the floor.

Score: Total time

Skill Work

Pre-workout threshold rest test
1 round:
7 pull-ups
:05 rest
5 pull-ups
:05 rest
7 thrusters
:05 rest
5 thrusters
– Use workout variations.
– Focus on speed and quality of movement