Workout – Fri 03/10/2017

 

 

 

March/April Referral Program:

From now until April 30th any member who refers a friend will get $100.00 of your next months membership fees. There is no limit to how many you can refer. All referrals must be NEW (after 03/07/2017) customers and join with one of our 6 month membership options. This is an awesome opportunity to save some money!

We will be heading out to Cantina 18 at Cameron Village for food after the open workout attempts Friday evening. If you plan on coming please let Coach Adam or Marcie B know so we will have enough seats.

Workout: Open Gym!!!
OPEN WORKOUT 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends
by 4 minutes.
VARIATIONS:
Rx’d:
(Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.
Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with
overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.
Scaled:
(Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

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