April 12, 2017

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

Metcon (Time) Deadlift & KB swings 5 rounds 15 deadlifts (165/225) 7 KB swings (45/70)  

Complex: power cleans & jerk Compl: Complex Clns jerk (2 reps then rest) Power clean+ hangcln+ jerk 2@70% 2@75% 2@80% 2@85% 1@90% Metcon (Weight) EMOM... Read More

Run Pull ups Burpees run: Metcon (Time) 600m run 5 rounds 10 pullups 10 burpees 600m run  

The Chief

Snatch N Frt sqt Snatch (one rep max) Weightlifting Front Squat (4×2 ACROSS @ 65-70%) Metcon Metcon (Time) 45 wallballs (20/14) 15 Clean N Jerks... Read More

3/31/17 Metcon (Time) 4 rounds 10 SDLHP (95/135) 20 wall balls