Monthly Archives: September 2017

Metcon Metcon (AMRAP – Rounds) Death by 10 meter With a continuously running clock run 10 meters the first minute, run 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute. Every 10 meters touch the ground and change directions. Whatever time is remainingContinue reading “Monday, 9/18/17”

Weightlifting Deadlift (@70%x3,80%x3,90%x3or more) (15min) Clean complex: CE+Low hang clean (@(65%+5#)x1x4) Floor to Power Position: 3 second concentric. Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean. (15min) 4rounds of 1 5# heavier than Thursday 9/7/17. If you missed the class, do 65% (of C&J) Metcon Metcon (AMRAP –Continue reading “Friday, 9/15/17”

Metcon Metcon (No Measure) EMOM 15 Minute 0,3,6,9,12- 12ft Handstand Walk Minute 1,4,7,10,13- 50 Double unders Minute 2,5,8,11,14- Rest 2 Wall walks if you don’t have Handstand walk 35 DUA for 50 DU if you don’t havd DU. Metcon (Time) For time, 800m run 100 Sit-ups 100 Back extensions (Superman) 800m run (23min)  

Weightlifting Shoulder Press (@70%x3,80%x3,90%x3or more) (15min) CEC+Low hang Snatch  (@65%x1x5) Begin by Snatch Grip Count 3 seconds from the floor to the knee Back down(3 sec) from the knee to the floor Back up from the floor to knee (3sec) After a quick pause at the knee, perform a Low hang snatch (15min) 5 RoundsContinue reading “Wednesday, 9/13/17”

Weightlifting Back Squat (@70%x3, 80%x3, 90%x3or more) (15min) Snatch (@(85%+5#)x1x6 ) (15min) 6 Rounds of single. Add 5# from the weight you used Monday, 9/4/17. If you missed the class on 9/4, do 85%. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 50 Double Unders 10 OHS @135/95

Gymnastics Metcon (No Measure) Muscle up progression Work on – Ring/Bar Muscle up – MUT – Pull-ups(kipping/butterfly) (15min) Metcon Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations inContinue reading “Monday, 9/11/17”

Metcon Metcon (Time) As teams of 2, For time 50-40-30-20-10 reps of Squat cleans 135/95 Burpee box jump over 24/20″ Deadlift 225/160 (39min) Only one person can work at a time, partners can switch with a tag anytime as many as they want. For RX, each team will be given only one bar if theyContinue reading “Saturday, 9/9/17”

Metcon Metcon (Time) For time, Run 1 mile 50 WB shots 10ft/9ft 20/14# Run 800m 35 WB shots Run 400m 20 WB shots (41min)  

Weightlifting Deadlift (@65%x5,75%x5,85%x5or more) (15min) From TM Clean complex: CE+Low hang clean (@65%(of C&J 1RM)x1x4) Floor to Power Position: 3 second concentric. Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean. (15min) Metcon Metcon (Time) For time, 5-8-13 Reps of 6″ Deficit Handstand push-ups Deadlift 275/195 (14min) If yourContinue reading “Thursday, 9/7/17”

Weightlifting Shoulder Press (@65%x5,75%x5,85%x5or more) (15min) From TM Metcon Metcon (Time) For time, 100 Squats 30 Box Jump 24/20 30 KB Swings 1.5/1pood 30 Sit-ups 30 Power Cleans 65/45 30 Burpees 30 WB shots 10/9ft 20/14# 800m Run (28min)