
A) Clean complex; High hang clean (vertical chest), Low hang clean (above knee) 5 heavy sets
B) CF Metcon
C) Accumulate 15-20 ring muscle ups, focusing on efficient kipping. (hollow to arch, hold a towel between your feet if you can’t keep them together)
B) CF Metcon
C) Accumulate 15-20 ring muscle ups, focusing on efficient kipping. (hollow to arch, hold a towel between your feet if you can’t keep them together)
A) Strength: 5 x 3 deadlift @70% of your 1RM*
B) Metcon: 4 RFT
100 m run
10 BO rows (ea rep starts on the ground and touches chest) 135#/95#,
30’s du’s
100 m run
Rest exactly 1 min btwn rds.
B) Metcon: 4 RFT
100 m run
10 BO rows (ea rep starts on the ground and touches chest) 135#/95#,
30’s du’s
100 m run
Rest exactly 1 min btwn rds.
A) Strength: Push Press 5 x 5 @75% of your 5RM E2MOM*
Metcon: AMRAP in 18 min
15 box jumps 24”/20”
12 push press 115#/80
9 T2B
Score: pp weight used and # rds + reps
Metcon: AMRAP in 18 min
15 box jumps 24”/20”
12 push press 115#/80
9 T2B
Score: pp weight used and # rds + reps
Warm Up: 5 jumping squats, cartwheel, 5 one leg broad jump, each leg, 5 single-leg toe touches, each leg, 50-meter high-knee skip, 50-meter carioca
Skill: Push jerk – focus on dip-drive-drop
Skill: Push jerk – focus on dip-drive-drop
A) Strength: 5 x 5 back squat @65% of your 1RM E2MOM*
B) Metcon: AMRAP in 8 mins
10 swings 53#/35#
10 goblet squats
5 burpees
Score: back squat weight used and # rds + reps completed
B) Metcon: AMRAP in 8 mins
10 swings 53#/35#
10 goblet squats
5 burpees
Score: back squat weight used and # rds + reps completed
A) Oly: 4 x 2 Power Snatch @80%; 4 x 1 Power Snatch @85% (use same weight ea grp/4)
B) Metcon: 5 RFT
10 1 arm alt db snatches 50-60# / 30-40#
12 pull ups
200 m run
Cap of 16 min.
B) Metcon: 5 RFT
10 1 arm alt db snatches 50-60# / 30-40#
12 pull ups
200 m run
Cap of 16 min.
A) Back Squat 5 x 5 @ 70-72.5%
B) CF Metcon
C) Not for time: length of turf HS walk, 10 hollow rocks every time you come down.
B) CF Metcon
C) Not for time: length of turf HS walk, 10 hollow rocks every time you come down.
Warm-Up:10 PVC pass-throughs, log roll, 10 jumping jacks, bear crawl, 10 squats, 10 split lunges
Skill:
Hang power snatch – focus on triple extension
WOD:
3 rounds
200-meter run
Skill:
Hang power snatch – focus on triple extension
WOD:
3 rounds
200-meter run