
A) Back Squat; 1 @ 90%, then 2 sets of 5 @ 45#’s down.
B) 8 Min AMRAP
40 double unders
8 Bar facing burpees
8 Clean and jerk 185/115 (power clean ok)
C) 30 mb get ups for time (heaviest ball you can move quickly)
B) 8 Min AMRAP
40 double unders
8 Bar facing burpees
8 Clean and jerk 185/115 (power clean ok)
C) 30 mb get ups for time (heaviest ball you can move quickly)
A) Strength: Deadlift 3, 3, 3, 3, 3 take 5 sets to build to a heavy 3*|
*If less than 3 months lifting experience perform 3 sets of 5, adding 5-10# per week or as able
*If less than 3 months lifting experience perform 3 sets of 5, adding 5-10# per week or as able
A) Oly: Power Clean (3, 3, 2) 1, 1, 1, 1 take 3 “warm up” sets to get to a moderately heavy weight and then 4 attempts to pull a heavy single.* 20-25 minutes for the lifting portion; working on form/technique and adequate rest time.
A) Snatch + Hang Snatch; 6 @ 70% of 1rm
B) CF Metcon
C) 10 bar muscle ups for time, 10 ring muscle ups for time.
B) CF Metcon
C) 10 bar muscle ups for time, 10 ring muscle ups for time.
A) Strength: Front Squat 3, 3, 3, 3, 3 take 5 sets to build to your heaviest 3*
* If less than 3 months lifting experience continue with 3 x 5, adding 5# per week or as able
* If less than 3 months lifting experience continue with 3 x 5, adding 5# per week or as able
A) Strength: Press 3, 3, 3, 3 take 4 sets to build to your heaviest 3*
*If less than 3 months lifting experience continue with 3 x 5, adding 2.5# per week or as able
B) Metcon:
10 DB burpee GTO AHAP
15 pull ups
*If less than 3 months lifting experience continue with 3 x 5, adding 2.5# per week or as able
B) Metcon:
10 DB burpee GTO AHAP
15 pull ups
A) Clean & Jerk; E2MOM 1 clean and jerk @ 85%
B) CF Metcon
C) 3 sets of 10 GHD hip extension GHD hip extension demo
B) CF Metcon
C) 3 sets of 10 GHD hip extension GHD hip extension demo
A) 5 sets of 5 HSPU (strict if you have them)
B) CF Metcon
C) 4rnft: 20’ hs walk, 15 hollow rocks
B) CF Metcon
C) 4rnft: 20’ hs walk, 15 hollow rocks
A) 3 attempts at 1rm squat (20min)
B) 3 attempts at 1rm press (20min)
C) 3 attempts at 1rm deadlift (20min)
Score: total weight
B) 3 attempts at 1rm press (20min)
C) 3 attempts at 1rm deadlift (20min)
Score: total weight
SO MUCH WEIGHT!! Congrats to everyone that PR'd and came close. You guys ROCK!
A)Metcon:
5 Full clean (185/125)
10 toes to bar
15 box jumps (24/20)
5RFT, 16min cap
B)50 russian swings for time (70/53)
Score: time / time
5 Full clean (185/125)
10 toes to bar
15 box jumps (24/20)
5RFT, 16min cap
B)50 russian swings for time (70/53)
Score: time / time
HAPPY BIRTHDAY COACH DAN!