Workout of the Day Option 1
(Squat) Clean
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Workout of the Day Option 2
(Squat) Snatch
Find your 1 rep max.
Use a 3-3-2-2-2-1-1-1-1-1 rep scheme

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Workout of the Day
4 rounds for max reps of:
1 minute double-unders
1 minute pull-ups
1 minute push-ups

Rest 1 minute between rounds

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Non Nobis 170926
D.T. & R.
5 rounds for time of:
75/55-lb. snatch grip deadlift, 12 reps
75/55-lb. hang power snatch, 9 reps
75/55-lb. behind the neck snatch grip push jerk, 6 reps

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*NOTE: 12:30pm class will be open-gym due to Providence Faculty inservice

Workout of the Day
“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups

Compare to 170706

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Workout of the Day
21-15-9 reps for time of:
Bodyweight deadlift
Box jumps, 24″/20″ box

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Non Nobis 170922
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.
Post your scores to the Whiteboard.

Workout of the Day
Thruster
Find your 2 rep max.
Use a 5-4-3-2-2-2 rep scheme; time limit to find 2RM is 20 minutes.
then

“Time Priority Fran”
For reps:
60 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling)
60 seconds of pull-ups
45 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling)
45 seconds of pull-ups
30 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling)
30 seconds of pull-ups
This workout takes 4.5 minutes, with no rest between exercises.

Transfer your data from here.

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Non Nobis 170921
Complete as many rounds as possible in 20 minutes of:
65/45-lb. push press, 12 reps
10 pull-ups

Compare to 170307.

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Workout of the Day
Back Squat
Find your 10 rep max.
Use a 10-10-10-10-10-10 rep scheme. Ascend on the first four sets, then reduce load for sets 5 & 6.

Compare to 170531

Post your scores to the Whiteboard.