Friday, 3/31/17

Weightlifting

Muscle Snatch (@90%(of 3/13/17)x1x3)

(10min)

Push Jerk+Split Jerk Complex (@60%(of Split Jerk)x3 )

2 Push Jerks + 1 Split Jerk

(15min)

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
15 Deadlift 155/105
15 Cal Row
15 Hang Squat Cleans 135/85

 

Thursday, 3/30/17

Metcon

Metcon (AMRAP – Reps)

EMOM 18
Minute 0,3,6,9,12,15- 9 Toe to bars
Minute 1,4,7,10,13,16- 6 5second negative pul ups
Minute 2,5,8,11,15,17- 15 Wall ball shots 10ft/9ft 20#/14#

180 reps if you don’t miss any rep

Metcon (Time)

For time,
25 Wall Ball Sit up 20/14#
1 Muscle up
20 Wall Ball Sit up
2 Muscle up
15 Wall Ball Sit up
3 Muscle up
10 Wall Ball Sit up
4 Muscle up
5 Wall Ball Sit up
5 Muscle up

(14min)
1 MU=4MUT=4Ring rows+4Ring dips

 

Wednesday, 3/29/17

Hyung

(10min)
Wing Chun-MIng Ming Tao

Self Defense

(15min)

Metcon

Metcon (No Measure)
EMOM 16
Minute 0,4,8,12-12 Cal row
Minute 1,5,9,13-35 Sit ups
Minute 2,6,10,14-10 Knuckle push ups
Minute 3,7,11,15,19-12 Skip side kicks (alternate leg)

Write any missing reps for note

 

Tuesday, 3/28/17

Weightlifting

Back Squat (87%x2x5)

(15min)

Snatch Grip Deadlift (@118%(of Snatch)x2x3)

(10min)

Push Press (@85%x3x5)

(12min)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled: 55#/35#, 1 bar MU=6C2B pull ups=12Pull ups=12 Jumping C2B pull ups (6inch)

 

Monday, 3/27/17

Metcon

Metcon (Weight)

NFT,
5 rounds of,
30ft Sled Push @body weight
30ft Sled Drag-row
90 seconds to 2 minutes break after each round

(20min)

Metcon (Time)

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

(24min)

 

Wednesday, 3/22/17

Hyung

(10min)
Taekeuk 5

Kicks & Strikes

Metcon (No Measure)

(15mn)
Sparring foot work
Sparring kicks

Metcon

Metcon (AMRAP – Reps)
EMOM 15
Minute 0,3,6,9,12- 10 Cal row
Minute 1,4,7,10,13- 8 Biurpees
Minute 2,5,8,11,14- 27 Double Unders/54 Singles

Do as many sit ups for the rest of each minute

Total number of sit-ups will be the score