Friday, 10/27/17

Weightlifting

Deadlift (@40%x5,50%x5,60%x5)

(8min)

Power Snatch (@75%(of Snatch)x1, (75%-10#)x1, (75%-20#)x1)

(18min)
Work up to 75% and then Drop Set 2×1 by 10# each round.

For example) If my 75% is 70#, then I would start my warm ups would be like

35# x 2 or 3
45# x 1
55# x 1
65# x 1
70# x 1

Then my working sets will be
75# x 1
65# x 1 (Drop set #1)
55# x 1 (Drop set #2)

Metcon

Metcon (Weight)
For the running clock for 15 minutes,
Make One successful rep of Clean every minute in the minute, each minute the weight must increase.
Post the heaviest weight you made for the clean, and write all the weights in the box.

(15min)

Wednesday, 10/25/17

Weightlifting

Shoulder Press (@40%x5,50%x5,60%x5)

(8min)

Clean (1-1-1-1-1 )

(15min)
Build the weight up to 85% (of 1RM C&J) then add 5# each round. If you fail 3 times for a weight, finish the rest of the rounds with the previous round weight.

85% – (85%+5#) – (85%+10#) – (85%+15#) – (85%+20#)

Metcon

Metcon (AMRAP – Reps)
For the running clock for 15min,
From 0:00 to 3:00
150 Double unders
then, AMRAP
Clean & Jerk 135/95

From 3:00 to 6:00
50 WB shots 10ft/9ft 20/14#
then, AMRAP
Clean & Jerk 135/95

Form 6:00 to 9:00
30 Burpees
then, AMRAP
Clean & Jerk 135/95

From 9:00 to 12:00
500m Row
then, AMRAP
Clean & Jerk 135/95

From 12:00 to 15:00
30 Box Jumps 24/20
then, AMRAP
Clean & Jerk 135/95

Post total reps of C&J complete for the score

Tuesday, 10/24/17

Weightlifting

Back Squat (@40%x5,50%x5,60%x5 )

(8min)

Snatch (@87%x2x1, 90%x2x1, 92%x2x1)

(25min)
Snatch Doubles at 87%, 90% and 92% each.

Metcon

Metcon (Time)
For time,
3 Rounds of
15 Hang power clean 135/95
15 Burpees

(12min)

Monday, 10/23/17

Gymnastics

Metcon (No Measure)

Rope Climb practice

(10min)

Metcon (No Measure)

EMOM 12
Min 0,4,8 – 10 Hip Kips or 4 MUTs
Min 1,5,9 – 10 Ring Swings or 6 Ring hip kips
Min 2,6,10 -8 Ring Dips
Min 3,7,11 – Rest or try Ring MU

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
12 T2B
10 Push-ups

If you don’t have T2B, do high knee raises or K2E.

Metcon (AMRAP – Reps)

1 TABATA
Sit-ups

(4min)
8 rounds of 20second full-speed AMRAP sit-upsĀ  for reps