Monthly Archives: April 2019

Weightlifting World Class Transference Week2 WK2: Clean High Pull+Low Hang Clean & Jerk (4x(1+1)@75%+#) (15min) Target +11# if work sets >242# Target +5.5# if work sets <=242# WK2: Front Squat (3×1@88%) (12min) Metcon Otis (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadliftContinue reading “Friday, 4/5/19”

Gymnastics Metcon (AMRAP – Reps) Pistol Progress for 7min Then AMRAP 3 Pistols alternate legs (10min) Metcon Metcon (Time) 2018 Regional Event5 For time 50 HSPU 50 T2B 50 Cal Bike 50 DB box step over 50/35 on 24/20″ 50ft Right arm DB OH lunges 50ft Left arm DB OH lunges (30min)

Weightlifting World Class Tranference Week2 WK2: Snatch ((From low blocks) 4×2@80%+#) (15min) Target +11# if work sets >220# Target +5.5# if work sets <=220# WK2: Pause Back squat (3×3@70%+#) Come to a complete stop in the bottom of the squat and hold for 2 seconds Target +22# if work sets >330# Target +11# if workContinue reading “Wednesday, 4/3/19”

Weightlifting World Class Transference Week2 WK2: Clean (2×1@95% of C&J) (15min) Metcon Metcon (Time) Complex Fran 7 Bar MU 7 C2B Pull-up 7 Pull-up 21 Thrusters 95/65 5 Bar MU 5 C2B Pull-up 5 Pull-up 15 Thrusters 95/65 3 Bar MU 3 C2B Pull-up 3 Pull-up 9 Thrusters 95/65 (15min)

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