Wednesday, 8/31/16

Weightlifting Shoulder Press (75%x5, 85%x3, 95%x1 or more) Warm up: 40%x5, 50%x5, 65%x5 (15min) Metcon Metcon (AMRAP – Reps) EMOM 24 Minute 0,3,6,9,12,15,18,21- 5 Full squat cleans 135/95 Minute 1,4,7,10,13,16,19,22- 15 Box Jumps 24/20 2,5,8,11,14,17,20,23- 12 Toe to Bars If you make every reps, the total number is 256 Scales: Box Jump-Step up T2B-K2E orContinue reading “Wednesday, 8/31/16”

Wednesday, 8/24/16

Weightlifting Back Squat (70%x3, 80%x3, 90%x3+) Warm up: 40%x5, 50%x5, 60%x3 (20min) Metcon Power Snatch 8 minutes: 1 Power Snatch every :30 seconds @65% Power snatch 1RM Squat Snatch 8 minutes: 1 Squat Snatch every :30 seconds @70-75% Snatch 1RM If you don’t have squat snatch, do 1 Power snatch+1 Overhead squat for 1 squat snatch.Continue reading “Wednesday, 8/24/16”