August 11, 2017

8/11/17 EMOM: Metcon (Weight) 2 HangCleans+1 jerk+1front sqt EMOM 10min (Minute 1-5) 5-3 reps (minutes 6-10) 1-2 reps Find one heavy rep Change weight when... Read More

Back Squat: 6×2 6×2 across (80%-85%) 1 jerk + 1 split Jerk @65 @70 @80 (@85)x3 Metcon (Time) 3-5-9-12-9-5-3 Snatch oh squats Box Jump Overs... Read More

Back Squat: 6×2 6×2 across (80%-85%) 1 jerk + 1 split Jerk @65 @70 @80 (@85)x3 Metcon (Time) 3-5-9-12-9-5-3 Snatch oh squats Box Jump Overs... Read More

Strict Press Strict Press 2-2-2-2 Across (80%-85%) 4×2 Metcon (AMRAP – Reps) EMOM 8 mins Even: 2 Power Cleans+ 2 Sqt cleans (135/95) (155/115) Odd:... Read More

Metcon (Time) 10-1 Clean N Jerks (135/95) (155/115) 10 Clean N Jerks 2-1 kbs sumo deadlift high pulls 9 Clean N jerks 2-1 kbs sumo... Read More

Bench Press Lil Bitti (Weight) Bench Press 3 rounds 30 Little bitty 30 half way 30 all the way Metcon (Time) 3-1-3 Power clean (185/95)... Read More

Metcon (Time) 100 double unders (mod: 36 db snatches) 100 skiers 75 kb high pulls (70/35) 75 kb lunges (hold your kb) 50 double unders... Read More

4 cleans +1 Push Press +1 Jerk 1@70 1@75% (1@80-85%)x4 Metcon (Time) 21 Thrusters RX (95/65)RX +(135/95) rest 1 min 15 Thrusters rest 1 min... Read More

Metcon (Time) 3 Min Amrap 1 clean N Jerks (205/135) 6 wall balls Rest 1 minute 3 minute Amrap 1 clean n Jerk 6 wall... Read More

Metcon (No Measure) 5 rounds 10 TRUE Push ups 10 ring dips (20 bench dips mod) Squat Cleans 5-1 @70% @75% 2x@85 @90% Metcon (Time)... Read More