We will be having our volunteer judges meeting tonight at 8:30 pm for the RMTD. Thank you to everyone who is able to help out!

Warm Up: 6 Mins

Pizza Delivery
5 Push Ups every time you drop it

Strength: 18 Mins

5 x 10 Bench Press on the 3:00
*Build to ~75%
Mobility during rest – Roll Chest & Anterior Shoulders

Metcon: 15 Min Cap
3 Rounds For Time:
60 DU
25 Hand Release Push Ups
15 Medball Cleans (20/14)

Elite Competition Class

1. Running
1,600 Meter Run
Rest 4 Minutes
1,200 Meter Run
Rest 3 Minutes
800 Meter Run
Rest 2 Minutes
400 Meter Run

2. ”Sasquatch”
Teams of 3
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
42/30 Calorie Assault Bike + 21 Bar Muscle-ups

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Individual Version:
For Time:
100 Clean and Jerks*

*On the 3:00:
15/12 Calorie Assault + 5 Bar Muscle-ups

Weight Climbs Every 20 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Performance Power Train

Thursday, August 16th, 2018
Jet Fuel:
Death by Burpees
Starting with 1 burpee, every thirty seconds, add one burpee until failure. If failure happens before 10, subtract 3 burpees and hold that number until 5mins.
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench
Max 5
1xAMRAP @80%
1xAMRAP@70%

GainCity:
“Bamboo” Shoulder press
3×15
3x
Max reps to failure Bandy Bicep Curls
Max reps to failure: Bandy Tricep extravaganza https://youtu.be/QXR46Eh0Ytk

Afterburner:
Tabata Alternating:
Hang Power Snatch *light enough weight to work for 20 seconds unbroken (or scale to DB Power Snatch)
Toes 2 Bar
**8mins total
**Scale t2b as needed