April 2017

Compl: Complex sqt clean (One heavy rep) Find one heavy single of: 2 squat cleans 1 jerk 1 front squat Hero: DT (Time) 5 Rounds... Read More

3 rounds 25 cal row 25 wall balls 25 ring dips

Metcon (Time) 30 power cleans (155/115) 30 deadlift But EMOM one round of Cindy Pcln: Power clean 6x 2 power cleans @80-85% Across 3×5 clean... Read More

Front Squat Front Squat 5-1 Front Squat 5 @ 60% 4@ 65% 3@ 75% 2@ 85% 1@ 90-95% Metcon (Weight) EMOM 10 mins: Clean n... Read More

FELIX THE CAT

13min amrap 33 bx jumps 33 ground to over head 33 thrusters 33 SDLHP

Back squat 10 @ 60% 8@70% 6 @ 80% 4@ 85% 2@ 90% Metcon (Time) 1x800m run rest 2:00mins 6x200m runs rest 30 sec  

Metcon (AMRAP – Rounds and Reps) 2 min armap 1 clean n Jerk (115/185) 10 bar jump overs rest 2 mins 20 clean n Jerks... Read More

Chipper Power Snatch 65% 3 power snatches 70% 3 power snatches 75% 3 power snatches 80% 3 Power snatches Snatch Pulls (2×5) (5 snatch pulls... Read More

2 Jerks + 1 Front squat (From the Rack) Work up to a heavy round 2 Jerks +1 Front Squat Metcon (Weight) EMOM 5 mins... Read More