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CrossFit the week of 7.3.17

By: 0

Monday:

Lift:

Take 20 minutes to build to today’s heavy Power Clean

Met-Con:
3 Rounds for time:

4 Power Cleans (135/95) (185/125)
6 Pull-Ups / C2B
8 Box Jumps (24/20”)
10 Deadlifts (135/95) (185/125)


 

Tuesday:

4th of July WOD!

WOD at 10:00 am. BBQ to follow at 11:30 am

BYOB & Sides.

 

 


 

Wednesday:

Lift:

Every 2 minutes – for 4 Sets
Back Squat X8 @70%

Met-Con:
Every 7 minutes – for 3 Rounds:

400m Run
12 Toes-to-Bar
10 Handstand Push-Ups
8 Burpees over the Barbell
6 Ground to Overhead (135/95) (155/105)

Accessory Work:

3 Sets – Not for Time:
6-8 GHD Hip Extensions
*Rest 60 seconds*
8 DB Rows/side

 


Thursday:

Lift:

Every 90 seconds – for 8 Sets
Clean & Jerk

Sets 1-2:  3 @65-70%
Sets 3-5:  2 @75-80%
Sets 6-8:  1 @85-90%

Met-Con:
For Time:

12/8 Calorie Row
10 Box Jumps (24/20”) (30/24”)
10 Push-Ups
2 Power Cleans (135/95) (185/125)

12/8 Cal Row
12 Box Jumps
12 Push-Ups
4 Power Cleans

12/8 Cal Row
14 Box Jumps
14 Push-Ups
6 Power Cleans

12/8 Cal Row
16 Box Jumps
14 Push-Ups
8 Power Cleans

Rest until Clock Reaches 15 minutes – Then…

For Time: (21 minute Cap)

10 Front Squats (135/95) (185/125)
20 Box Jumps (24/20”) (30/24”)
20 Push-Ups


 

Friday:

Lift:
Every 90 seconds – for 3 Sets:

3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @60-65%

Every 90 seconds – for 3 Sets:

2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @70-75%

Every 90 seconds – for 3 Sets:

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @75-80%

Lift:

Every 2 minutes – for 3 Sets
Back Squat X8 @65%

Met-Con:
3 Rounds for Time:

200m Run
8 Push Press (95/65) (135/95)
12 Pull-Ups / 3 Rope Climbs
4 Front Squats

Accessory Work:

3 Sets – Not for Time:

8-10 Bent Over Barbell Rows
*Rest 60 seconds*
6-8 Glute/Ham Raises

CrossFit the week of 6.26.17

By: 0

Monday:

Lift:

Every 90 seconds – for 8 Sets
Clean & Jerk

Sets 1-2:  3 @60-65%
Sets 3-5:  2 @70-75%
Sets 6-8:  1 @80-85%+

Met-Con:
For Time: (25 min Cap)

200m Run
15 Ground to Overhead (95/65) (135/95)
10 Box-Jumps (24/20”) (30/24”)
50 Double-Unders

400m Run
15 Ground to Overhead
10 Box-Jumps
50 Double-Unders

800m Run
15 Ground to Overhead
10 Box-Jumps
50 Double-Unders

 


Tuesday:

Lift:
Every 90 seconds – for 3 Sets:

3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats  @60-65%

Every 90 seconds – for 3 Sets:

2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats  @70-75%

Every 90 seconds – for 3 Sets:

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat  @75-80%

Lift:

Every 2 minutes – for 3 Sets
Back Squat X8 @70%

Met-Con:
3 Rounds for Time: (15 min Cap)

12/8 Calorie Row
8 Overhead Squats (75/55) (115/75)
16 Toes-to-Bar

Accessory Work:

3 Sets – Not for Time:

8-10 Bent Over Barbell Rows
*Rest 60 seconds*
6-8 Glute/Ham Raises

 


Wednesday:

Lift:

Every 2 minutes – for 5 Sets
Split Jerk X3
Build to a heavy set

Met-Con:
EMOM-24m

Min-1:  12 Pull-Ups / C2B
Min-2:  10 Burpee Box Jump-Overs (24/20”)
Min-3:  30 Double-Unders + 5 Strict HSPU

Accessory Work:

3 Sets – Not for Time:
6-8 GHD Hip Extensions
*Rest 60 seconds*
8 DB Floor Presses

 

 


Thursday:

Lift:

Every 3 minutes – for 5 Sets
Deadlift

Set-1:  6 @70%
Set-2:  6 @75%
Set-3:  5 @80%
Set-4:  2 @85%
Set-5:  2 @90%

Met-Con:
Against a Running Clock: (20 min Cap)

5 Tire Flips
200m Run
15 Russian KB Swings (53/35) (70/53)
15 Wall-Balls (20/14)

10 Tire Flips
200m Run
15 Russian KB Swings
15 Wall-Balls

15 Tire Flips
200m Run
15 Russian KB Swings
15 Wall-BallsWith Time Remaining:

With Time Remaining:

MAX Wall-Balls

Score = Total Reps

 


Friday:

Lift:

Every 2 minutes – for 6 Sets
2 Snatch Balance + 3 Overhead Squats

Build over the course of the sets

Lift:

Every 2 minutes – for 3 Sets
Back Squat X8 @65%

Met-Con:
Against a Running Clock:

0-4 minutes
500m Row / 400m Run
20 Burpees

4-8 minutes
15 Power Snatches (75/55) (115/75)
20 Over the Bar Burpees

8-12 minutes
21 Thrusters (75/55) (115/75)
15 C2B / 8 Muscle-Ups

Score = Total Reps (Row/Run counts as 1)

CrossFit the week of 6.19.17

By: 0

Monday:

Lift:

Every 2 minutes – for 5 Sets
Push Press X4
Build to a heavy set of 4

Met-Con:
For Time: (25 min Cap)

100 Double-Unders
15 Thrusters (95/65)
15 Box Jumps (24/20”) (30/24”)
15 Pull-Ups / C2B

60 Double-Unders
20 Thrusters
20 Box Jumps
20 Pull-Ups / C2B

20 Double-Unders
25 Thrusters
25 Box Jumps
25 Pull-Ups / C2B

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets
Clean & Jerk

Sets 1-3:  3 @60-65%
Sets 4-6:  2 @70-75%
Sets 7-8:  1 @80-85%

*Same loads as last week. Be consistent with technique*

Met-Con:
4 Rounds of:

AMRAP-2

8 Handstand Push-Ups
6 Deadlifts (185/125) (275/185)

*Rest 3 mins between Rounds*
Score = Total Reps

Accessory Work:

3 Sets – Not for Time:

8 Dumbbell Rows/Side
*Rest 60 seconds*
30-45 second Nose-to-Wall Handstand Hold

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  6 @65%
Set-2:  4 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  2 @90%
Set-6:  1 @95%

Then…

Max Reps @85% (up 5% from last week)

Met-Con:

AMRAP-15m

12/8 Cal Row
8 Push Press (95/65) (135/95)
16 Toes-to-Bar

Accessory Work:

3 Sets – Not for Time:
6-8 GHD Back Extensions (Slow and controlled)
*Rest 60 seconds*
60 sec Plank

 

 


 

 

Thursday:

Lift:
Every 90 seconds – for 4 Sets:

High Hang Snatch + Hang Snatch

Sets 1-4:  @70-75%

Every 90 seconds – for 3 Sets:

Hang Snatch + Snatch

Sets 5-7:  @80-85%

Every 90 seconds – for 3 Sets:

Snatch X1

Sets 8-10:  @90%

Met-Con:
EMOM-16m:

Min-1:  15 Wall-Balls (20/14)
Min-2:  10 KB Walking Lunges (53/35) (70/53)*

*Holding KB’s in each hand*

Accessory Work:

3 Sets – Not for Time:

8-10 Bent Over Barbell Rows
*Rest 60 seconds*
6-8 Glute/Ham Raises

 


 

 

Friday:

Lift:

Every 3 minutes – for 5 Sets
Deadlift

Set-1:  5 @70%
Set-2:  5 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  1 @90%

Then, MAX reps with 65% (Up 5% from last week)
*One set of max reps with good technique. Do not continue if form breaks down.*

Met-Con:
3 Rounds for Time:

6 Rope Climbs*
12 Weighted Step-Ups (24/20″) (53/35) (70/53) / Pistol Squats
9 Handstand Push-Ups

*Scale for Rope Climbs = 12 “Floor Climbs” w/straight legs

CrossFit the week of 6.12.17

By: 0

Monday:

Lift:
Every 90 seconds – for 4 Sets:

High Hang Snatch + Hang Snatch

Sets 1-2:  @70%
Sets 3-4:  @75%

Every 90 seconds – for 4 Sets:

Hang Snatch + Snatch

Sets 5-6:  @80%
Sets 7-8:  @85%

Every 90 seconds – for 2 Sets:

Snatch X1

Sets 9-10:  @90%

Met-Con:
EMOM-12m

Min-1:  6 Burpees + 8 C2B
Min-2:  8 Ground to Overhead (95/65) (135/95)
Min-3:  20 Sledgehammer Hits

Accessory Work:
3 Sets – Not for Time:

6-8 Single-arm DB Shoulder Press/side
*Rest 30 seconds*
8-10 GHD Hip Extensions

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  6 @65%
Set-2:  4 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  2 @90%
Set-6:  1 @95%

Then…

Max Reps @80% (up 5% from last week)

Met-Con:
Every 2 minutes – for 6 Rounds:

10 Handstand Push-Ups
20 “Goblet Hold” Walking Lunges (53/35) (70/53)*

*KB or DB may be used. Hold the KB/DB in the Goblet position*

Accessory Work:
3 Sets – Not for Time:

6-8 GHD Back Extensions (Slow and controlled)
*Rest 60 seconds*
60 sec Plank

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets
Clean & Jerk

Sets 1-3:  3 @60-65%
Sets 4-6:  2 @70-75%
Sets 7-8:  1 @80-85%

Met-Con:
AMRAP-15m

30/20 Cal Row
10 Ground to Overhead (95/65) (135/95)
20 Toes-to-Bar

Accessory Work:
3 Sets – Not for Time:

8-10 Bent Over Barbell Rows
*Rest 60 seconds*
6-8 Glute/Ham Raises

 


 

Thursday:

Lift:

Every 3 minutes – for 5 Sets
Deadlift

Set-1:  5 @70%
Set-2:  5 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  1 @90%

Then, MAX reps with 60%
*One set of max reps with good technique. Do not continue if form breaks down.*

Met-Con:
2 Rounds for Time:

5 Rope Climbs*
20 Box Jumps (24/20”) (30/24”)
40 Wall-Balls (20/14)

*Scale for Rope Climbs: 20 Strict Chin-Ups*

 


 

Friday:

Met-Con:
“Nancy”
5 Rounds for Time:

400m Run
15 Overhead Squats (95/65)

Accessory Work:
3 Sets – Not for Time:

8 Dumbbell Rows/Side
*Rest 60 seconds*
30-45 second Nose-to-Wall Handstand Hold

CrossFit the week of 6.5.17

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets
Push Press X3
*Build to a heavy set of 3*

Met-Con:
3 Rounds for Time:

60 Double-Unders
15 Toes-to-Bar
5 Thrusters (115/75) (135/95)

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  6 @65%
Set-2:  4 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  2 @90%
Set-6:  1 @95%

Then…

Max Reps @75% (Up 5% from last week)

Met-Con:
AMRAP-12m:

10 Med-Ball Cleans (20/14)
12 Push-Ups
250m Row

 


 

Wednesday:

Lift:
Every 90 seconds – for 4 Sets:

Muscle Snatch X1
*Build to a heavy*

Every 90 seconds – for 4 Sets:

High Hang Snatch + Hang Snatch

Sets 5-6:  @65%
Sets 7-8:  @70%

Every 90 seconds – for 4 Sets:

Hang Snatch + Snatch

Sets 9-10:  @75%
Sets 11-12:  @80%

Met-Con:
3 Rounds of:

AMRAP-2m

10 Power Snatches (75/55)
10 Burpees

*Rest 3 minutes between Rounds*

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Deadlift

Set-1:  6 @60%
Set-2:  6 @70%
Set-3:  5 @75%
Set-4:  3 @80%
Set-5:  2 @85%
Set-6:  1 @90%

Met-Con:
For Time:

50 Air Squats
40 KB Swings (53/35) (70/53)
30 Wall-Balls (20/14)
20 Pull-Ups / C2B
10 Power Cleans (135/95) (185/125)
20 Pull-Ups / C2B
30 Wall-Balls
40 KB Swings
50 Air Squats

 


 

Friday:

Lift:

Every 2 minutes – for 8 Sets
Hang Power Clean + Clean & Jerk
*Build to a heavy*
Perform one hang power clean, then perform one clean & jerk

Met-Con:
4 Rounds for Time:

400m Run
8 Handstand Push-Ups
12 Overhead Squats (75/55) (115/75)

CrossFit the week of 5.29.17

By: 0

Monday:

“Murph”
For Time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

  • Men Wear a 20# Vest
  • Women Wear a 14# Vest

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Deadlift

Set-1:  6 @60%
Set-2:  6 @70%
Set-3:  5 @75%
Set-4:  3 @80%
Set-5:  2 @85%
Set-6:  2 @85%

Met-Con:
EMOM-21m:

Min-1:  15/10 Calorie Row
Min-2:  8 C2B / 4 Bar Muscle-Ups
Min-3:  4 Power Cleans (135/95) (185/125)

 


 

Wednesday:

Lift:

Every 90 seconds – for 4 Sets:
Muscle Snatch X1
*Build to a heavy*

Every 90 seconds – for 4 Sets:
High Hang Snatch + Hang Snatch

Sets 5-6:  @65%
Sets 7-8:  @70%

Every 90 seconds – for 4 Sets:
Hang Snatch + Snatch

Sets 9-10:  @75%
Sets 11-12:  @80%

Met-Con:
4 Rounds for Times:

200m Run
12 Overhead Squats (95/65) (115/75)

*Rest 60 seconds between rounds*

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  6 @65%
Set-2:  4 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  2 @90%
Set-6:  1 @95%

Then…

Max Reps @70%

Met-Con:
For Time:

200m Run
10 Box Jumps (24/20”)
20 Russian KB Swings (53/35) (70/53)

400m Run
10 Box Jumps
20 Russian KB Swings

800m Run
10 Box Jumps
20 Russian KB Swings

1200m Run
10 Box Jumps
20 Russian KB Swings

 


 

Friday:

Lift:

Every 2 minutes – for 8 Sets
Power Clean + Clean & Jerk
*Build to a heavy*
Perform one power clean, then perform one clean & jerk

Met-Con:
8 Rounds for Time:  (25 min Cap)

6 Push-Ups
8 Toes-to-Bar
10 Jumping Air Squats to 6” Target

CrossFit the week of 5.22.17

By: 0

Monday:

Lift:

Every 2 minutes – for 8 Sets
Power Clean & Jerk
*Build to a heavy*

Met-Con:
For Time:

50/35 Cal Row
12 Hang Squat Cleans (135/95) (155/105)
21 Handstand Push-Ups

40/25 Cal Row
9 Hang Squat Cleans
15 Handstand Push-Ups

30/20 Cal Row
6 Hang Squat Cleans
9 Handstand Push-Ups

Accessory Work:
3 Sets:

10 Barbell Rows
6-8 Glute/Ham Raises


Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  8 @65%
Set-2:  6 @70%
Set-3:  6 @75%
Set-4:  4 @80%
Set-5:  2 @85%
Set-6:  1 @90%

Lift:

Every 90 seconds – for 4 Sets
High Hang Snatch + Hang Snatch

Sets 1-2:  @65%
Sets 3-4:  @70%

Then…

Every 90 seconds – for 4 Sets
Hang Snatch + Snatch

Sets 5-6:  @75%
Sets 7-8:  @80%

Met-Con:
Every 3 minutes – for 4 Rounds:

18 Pull-Ups / C2B
12 Burpee Box Jump-Overs (24/20”)
6 Power Snatches (75/55) (115/75)

*Rest 2 minutes between rounds*
Score = Total Reps (Perfect Score = 144 Reps)

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets
Deadlift

Set-1:  6 @55%
Set-2:  6 @65%
Set-3:  5 @70%
Set-4:  4 @75%
Set-5:  3 @80%
Set-6:  3 @80%

Met-Con:
4 Rounds for Time:

20 Renegade Rows (10/side) (50/35)
20 Walking Lunges w/DB’s (50/35)
20 Push-Ups

Accessory Work:
3 Sets:

10 DB Romanian Deadlifts
15-20 GHD Sit-Ups

 


 

Thursday:

Lift:

Every 2 minutes – for 8 Sets
Power Clean + Clean & Jerk
*Build to a heavy*
Perform one power clean, then perform one clean & jerk

Met-Con:
AMRAP-15m

10 Pull-Ups / C2B
15 Wall-Balls (20/14)
20 KB Swings (53/35) (70/53)
30/20 Cal Row

Accessory Work:
3 Sets:

10 DB Row/side
12 GHD Hip Extensions


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Push Press X3
*Build to a heavy set of 3*

Met-Con:
EMOM-21m:

Min-1:  100m Run + 5 Burpees
Min-2:  60 Double-Unders
Min-3:  8 Push Press (95/65) (135/95)

CrossFit the week of 5.15.17

By: 0

Monday:

Lift:

In 12 minutes – Build to today’s “heavy” Power Clean

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  8 @70%
Set-2:  6 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  2 @85%
Set-6:  2 @85%

Met-Con:
AMRAP-10m

20 Wall-Balls (20/14)
10 Pull-Ups / C2B
5 Handstand Push-Ups

Accessory Work:
3 Sets

8 Dumbbell Rows/side
6-8 Glute/Ham Raises

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Jerk

Set-1:  3 @65%
Set-2:  3 @70%
Set-3:  2 @75%
Set-4:  2 @80%
Set-5:  1 @85%
Set-6:  1 @90%

Met-Con:
Every 3 minutes – for 4 Rounds:

8 Thrusters (95/65) (115/75)
10 Box Jump-Overs (24/20”)
12 Toes-to-Bar

*Rest 2 minutes between rounds*
Score = Total Reps (Perfect Score = 120 Reps)

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets
Hang Snatch + Snatch
Build to a heavy set

Met-Con:
3 Rounds for Time

10 Shoulder to Overhead (95/65) (135/95)
20 Double-Unders
8 Hang Power Cleans (95/65) (135/95)
20 Double-Unders
6 Deadlifts (95/65) (135/95)
20 Double-Unders

Accessory Work:
3 Sets

10 Hip Extensions
8 Dumbbell Floor Press

 


Thursday:

Lift:

Every 2 minutes – for 6 Sets
Front Squat X4 @70%

Met-Con:
EMOM-20m

Min-1:  100m Run + 8 Air Squats
Min-2:  3 Tire Flips
Min-3:  12 Burpees
Min-4:  40m Sled Push (Fast)
Min-5:  12 Pull-Ups / 2 Rope Climbs

 


 

Friday:

Met-Con:
“Diane”
For Time:

21-15-9
Deadlifts (225/155)
Handstand Push-Ups

Accessory Work:
3 Sets

8-10 Romanian Deadlifts
15-20 GHD Sit-Ups
6-8 Single-Arm Dumbbell Press/side

*Rest as needed*

CrossFit the week of 5.8.17

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  8 @70%
Set-2:  6 @75%
Set-3:  4 @80%
Set-4:  2 @85%
Set-5:  2 @85%
Set-6:  2 @85%

Met-Con:
For Time:

800m Run
30 Wall-Balls (20/14) – Air Squats
20 Pull-Ups / C2B  – Ring Rows
10 Burpee Box Jump-Overs (24/20”) – Jump Squats
20 Handstand Push-Ups / Strict HSPU – Strict DB Press
30 KB Swings (53/35) (70/53) – Russian Swings
800m Run

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Overhead Squat X4
Build to a heavy set

Met-Con:
3 Rounds for Time

8 Hang Squat Snatches (75/55) (115/75) – Russian KB Swings
15 Toes-to-Bar – Hanging Knee Raises
40 Double-Unders – Single-Unders

Accessory Work:

3 Sets:

8 Single-Arm Dumbbell Press/side
6-8 Glute/Ham Raises
Rest as needed

 


 

Wednesday:

Lift:

In 12 minutes – Build to today’s “heavy” Power Clean

Met-Con:
Every 3 minutes – for 4 Rounds:

6 Cleans (60% of Clean) (70% of Clean) – 12 KB Swings
8 Handstand Push-Ups – Strict DB Press
10 Over the Bar Burpees – Burpees

Accessory Work:
3 Sets:

8-10 Barbell Rows
8-10 Dumbbell Floor Press
Rest as needed

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Jerk
(Teachers – Strict Press 6X5)

Set-1:  3 @65%
Set-2:  3 @70%
Set-3:  2 @75%
Set-4:  2 @80%
Set-5:  1 @85%
Set-6:  1 @90%

Met-Con:
EMOM-24m

Min-1:  8 Pull-Ups / C2B + 4 Deadlifts (185/125) (275/185) – Ring Pull-Ups + KB Deadlift
Min-2:  12/8 Calorie Row
Min-3:  10 KB Thrusters (35/25) (53/35) – DB Push Press
Min-4:  Rest

 


 

Friday:

Lift:

Every 2 minutes – for 8 Sets:
Front Squat X1
*Build to a heavy single*

Met-Con:
For Time:

1-2-3-4-5-6-7-8-9-10
Pull-Ups

10-9-8-7-6-5-4-3-2-1
Push-Ups

2-4-6-8-10-12-14-16-18-20
Goblet Squats

CrossFit the week of 5.1.17

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat

Set-1:  6 @65%
Set-2:  4 @70%
Set-3:  4 @75%
Set-4:  2 @80%
Set-5:  7 @65%
Set-6:  7 @65%

Met-Con:
For Time
Run 800m
Then…
4 Rounds

5 Hang Squat Cleans (95/65) (135/95)
10 Over the Bar Burpees
12 C2B Pull-Ups / 6 Bar Muscle-Ups

Accessory Work:
3 Sets – Not for Time:

6-8 Glute/Ham Raises
*Rest as needed*
8-10 Weighted Hip Extensions

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Jerk

Set-1:  3 @65%
Set-2:  3 @70%
Set-3:  3 @75%
Set-4:  2 @80%
Set-5:  2 @80%
Set-6:  2 @80%

Met-Con:
AMRAP-16m

6 Ground to Overhead (95/65) (135/95)
8 Alt. Step-Ups / 8 Alt. Pistol Squats
10 V-Ups / Toes-to-Bar
12, 10, 8, 6, 4, 2, 2… Front Squats (95/65) (135/95)

Score = Rounds + Reps

**Front Squats DECREASE by 2 reps each round, until you reach 2 reps. Then just do 2 reps/round**

Accessory Work:
3 Sets – not for Time:

6-8 Barbell Row
*Rest as needed*
8 Dumbbell Floor Press

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

3 Position Pause Clean Deadlift + 1 Clean
(2” off floor, Below Knee-Caps, above Knee-Caps)

(Recommended Loading/Set: 55, 60, 65, 70, 75, 80, 80, 80%)

**Focus on maintaining proper position and stiffness throughout the Pause Clean Deadlift**

Met-Con:
For Time:

30 Double-Unders
6 Power Snatches (75/55) (95/65)
10 Overhead Reverse Lunges (75/55) (95/65)

40 Double-Unders
8 Power Snatches
12 Overhead Reverse Lunges

50 Double-Unders
10 Power Snatches
14 Overhead Reverse Lunges

Accessory Work:
3 Sets – Not for Time:

8-10 Stiff Legged Deadlifts
Rest 45 seconds
10-12 Dumbbell Hammer Curls/side

 


 

Thursday:

Lift:

Every 2 mins – for 5 sets
Deadlift

Set-1:  8@ 65%
Set-2:  6@ 70%
Set-3:  4@ 75%
Set-4:  2@ 80%
Set-5:  2@ 85%

Met-Con:
Against a 2 minute running clock – for 5 Rounds

20 Deadlifts (135/95) (185/125)
40 Double-Unders
With time remainingMAX Calorie Row

Rest 3 minutes between Rounds

Score = Calories (or Reps if you don’t get to the rower in time)

 


Friday:

Lift:

Every 90 seconds – for 8 Sets
Hang Snatch + Snatch

(Recommended Loading/Set: 55, 60, 65, 70, 72, 72, 75, 75%)

Met-Con:
EMOM-21m

Min-1:  12/8 Calorie Row
Min-2:  8 Push Press (95/65) (135/95)
Min-3:  10 Steps Walking KB Lunges (53/35) (70/53)**

**Holding KB’s in each hand**

Accessory Work:
3 Sets – not for Time

10-12 GHD Sit-Ups
*Rest 30 seconds*
6-8 Glute/Ham Raises