Monday, October 23, 2017

Hang Snatch
10 min. clock to find Max 2 rep Hang Snatch
*You only get 2 misses
*start with an empty bar

Weightlifting
Overhead Squat (OHS: 11 min. to find 2 rep max )
*first rep = 3 sec. pause

Gymnastics
min. 1 - 8 kips only min. 2 - 8 butterfly pullups as able min. 3 - 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total) (12 min. EMOM - all on bar)
min. 1 - 8 kips only
min. 2 - 8 butterfly pullups as able
min. 3 - 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total)

Metcon
CrossFit Games Open 16.1 (AMRAP - Reps)
20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Tuesday, October 3, 2017

Weightlifting
Hang (full) Clean + Jerk Dip ( 9 min. EMOM - *build each set, do not fail )

Weightlifting
1 clean pull + 6 sec. return to the floor (return should trace perfect bar path)

Clean pulls: Work to 105-110% of clean max Then 8 min. EMOM -

Gymnastics
tripod leglifts (4 min. tabata - Freestanding Tripod HS hold )

Metcon (Time)
5 rounds for time

50 DU
20 UB wallballs
4 Bar MU
*any break = 400m run on the spot and round is over

Monday, October 2, 2017

Weightlifting
Snatch w/ 2 sec. pause 1" below knee (10 min. EMOM -)
Weightlifting
Front Squat (65/3, 70/3, 80/2, 85/2*5 sets -every 2 min.)
65/3, 70/3, 80/2, 85/2*5 sets
-every 2 min.

Gymnastics
Hollow/Arch swings on rings (3 sets of 8 Hollow/arch kips on rings w/ towel b/n)
Hollow/Arch swings on rings

Metcon (Time)
6 rounds for time
-50m weighted sled push (140/95 weight on sled)
-7 thrusters (115/85)