Tuesday, November 29, 2016

Weightlifting
Hang Power Clean (5 attempts at a 3RM Hang Power )
Weightlifting
Hang Power Clean (1XME UB Hang Power Clean @ 85% of #1)
Metcon
Metcon (AMRAP - Rounds)
Every 2:00 for 12:00-

8 Clean & Jerks (anyhow) 135/95#
8 Bar Facing Burpees

Every 2:00 beginning at 14:00 for as long as possible or until 30:00-

10 Clean & Jerks (anyhow) 135/95#
10 Bar Facing Burpees

Monday, November 28, 2016

Weightlifting
paused snatch complex (7x1 no dropping the bar)
1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee + 1 Snatch Balance + 1 OHS
Metcon
Metcon (Time)
1) For time:

50 Thrusters 65/45#

Row 1000 Meters

Rest 1:00 between 1&2.

2) 50 Snatches (anyhow)* 95/65# For time.

*This should be done wearing a HR monitor. Break every 10 reps and wait :05 to read HR monitor readout. Begin the next set of 10 as soon as HR drops below 155BPM. If you do not have a HR monitor to gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count pulse beats for :05 – 13 beats in :05 = 156BPM - 14 beats in :05 = 168BPM. Rest 1:00 between 2&3.

3) For time:

Row 1000 Meters

50 Thrusters 65/45#

Tuesday, November 15, 2016

Weightlifting
Clean ( Clean: blocks just below knee: 8x3 heavy)
Weightlifting
Deadlift (Deadlifts: 6 sets of 6 from 50% of your 1RM)
Gymnastics
Handstand Push-ups (8 min. Every 30 sec. - 4-8 kipping HSPU)
pick a doable number and hold it for all 16 sets
Metcon
Metcon (AMRAP - Rounds and Reps)
17 min. AMRAP -1 legless + 1 regular rope climb -25m sled push (275/185 total weight) -4 full cleans (@75% of your 1rm)
list weight

Thursday, November 10, 2016

Weightlifting
Hang Power Snatch ( 5 attempts at a 1RM Hang Power Snatch)
Weightlifting
Hang Power Snatch (1XME UB Hang Power Snatches @ 75% of #1)
Metcon
Metcon (Time)
10 rounds for time:
4 muscle-ups or transitions
7 handstand push-ups
12 kettlebell snatches

M  70/53 lb.   F  35/53 lb.
Time cap: 20 minutes