2 rounds for time of: 205-lb. front squats, 10 reps 10 burpee muscle-ups
Monday, November 24, 2014
Snatch (Snatch (7×2 @75%))
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 mins
250m row 10 Box Jumps (24/20) 12 Chest to Bar
Friday, November 21, 2014
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 3 minutes:
155 lbs Power Clean – 3 reps 6 Push Ups – 6 reps 9 Ring Dips – 9 reps Repeat this sequence 4 times (4 rounds). Rest for 1 minutes between the 3 minute rounds. *only count full rounds
Monday, November 17, 2014
Bench Press (Bench Press (4×2, 4×3 @80%))
Metcon (Time)
For Time:
42-30-18 Wall Balls (20/14)
21-15-9 Power Cleans (135/95)
Friday, November 14, 2014
Bench Press (3 x 3 @ 80%)
Metcon (Time)
For Time:
20 steps Front Rack Lunge Walk (135/95) 50 Toes to Bar 25 Push ups 25 Toes to Bar 50 Push ups 20 steps Front Rack Lunge Walk (135/95)
Thursday, November 13, 2014
Clean (Clean (10×3 @70%))
Metcon (AMRAP - Rounds and Reps)
7 min Amrap
21 Double Unders 15 KB Swings (53/35) 9 Burpees
Friday, November 7, 2014
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP 200 meter run 30 double-unders 40 lunges (20 each leg)
Thursday, November 6, 2014
clean complex (50% of 1RM jerk)
high hang clean+hang clean+power clean+jerk
Metcon (Time)
Complete 5 rounds for time:
Power Cleans @ 75% of body weight – 5 reps Reverse Wall Climb + Push Up – 3 reps
Tuesday, November 4, 2014
Clean ((10x(2+1) @70%) 2 Clean Pulls + Hang Clean )