6/23/17

Front Squats
6 @ 65%
5@75%
4%80%
3@ 85%
2@90%
1@95%
clnrn: Metcon (Time)
800m run
10 power cleans (225/155)
600m run
15 power cleans
400m run
20 power cleans

 

6/21/17

Snatch in 3’s
3@ 65-%
3 @ 70%
3@80% x2
3@85%x2
Metcon (Weight)
EMOM 8mins
Even: 5 clean n jerks (95/135)
Odd: 12 bx jumps (24/20)

Have to have 5 reps each time at 135 or higher to be RX
Have to have 12 bx jumps (Yellow BX MEN: RED BOX WOMEN) each time to be RX
Metcon (Time)
21-15-9
SDHP (95/135)
BFBJO

 

6/20/17

Squat cleans + deadlift
 1@65%
1@70%
1@75%
1@85%
(1@90%)x3
Dbwk: Db work +400m run (Time)
3 rounds of:
1 db power clean (35/60)
2 db jerks
3 db squats
4 db snatches

When done with 3 rounds immediately go into run

400m run
30 strict pullups
400m run

 

6/19/17

Strict press
Strict Press (1 Rep Max)
Metcon (Time)
25-15-25
Goblet squats (70/35)
Kb swings
Rest 1min
10 hang cleans (95/135)
10 thruster
10 hang cleans

 

6/13/17

Backsquat to 90%
2 backsquats @ 75%
1@ 90%
2@75
1@90%
2 @75%
Emom: Metcon (AMRAP – Reps)
Emom 10 mins
Odd: rx 12 or more burpees each time  (mod:8-10 burp)
Even: (95/135) 10 front squats

 

6/12/17

Pp: Push Press + Power Clean (2 PUSH PRESS + 1 POWER CLEAN)
@65%
@70%
@75%
@80%
@85%
@90%
Metcon (Time)
5-1
Deadlift (315/225)
Manmakers (35/60)
Rest 1 min
2 rounds
400m run
20 pullups