20170926

20170926:

8:00 EMOM:
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

Then,

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

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20170925

20170925:

8:00 EMOM:
Hang Power Snatch + Power Snatch (70% across)

Then,

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

Comp:
1. Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Chest to Bar Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

4. Midline
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions

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20170923

20170923:

WEIGHTLIFTING (8:30 AM)
1) Snatch: 3×50, 3×60, 3×65, 3×70, 2x3x75
2) Snatch High Pull: 3×70, 3x3x80
3) Hang Power Clean: 3×50, 3×60, 3×65, 2x2x70
4) Front Squat: 4×60, 4×70, 3×75, 2x3x80
5) Good Mornings: 3x6xAHAP

WOD (10:00 AM)
7 RFT:
7 Power Cleans (155/105)
7 Bar Facing Burpees
10/7 Calorie Assault Bike

Comp:
1. Running Conditioning
8-8-7-6-5-4
rest half the time

2. Gymnastics Conditioning
15 Ring Muscle-Ups
rest 2 min
12 Ring Muscle-Ups
rest 1:30
9 Ring Muscle-Ups
rest 1 min
6 Ring Muscle-Ups
rest :30
3 Ring Muscle-Ups

3. Barbell Conditioning
7 RFT:
7 Power Cleans (155/105)
7 Bar Facing Burpees
10/7 Calorie Assault Bike

4. Midline
Not for time:
200 Meter Farmers Walk (70/55)
150 ft. Handstand Walk
100 Meter D-Ball Bear Hug Walk (150/100)

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20170922

20170922:

Split Jerk from Rack: 4x2x70

Then,

5 RFT:
20 Calorie Row
10 Thrusters (115/80)

Comp:
1. Clean & Jerk
1RM

2. Snatch
1RM

3. Gymnastics Conditioning
6 Strict Deficit Handstand Push-ups
rest 1:00
6 Strict Deficit Handstand Push-ups
rest :45
5 Strict Deficit Handstand Push-ups
rest :30
4 Strict Deficit Handstand Push-ups
rest :15
4 Strict Deficit Handstand Push-ups

4. Conditioning
5 RFT:
20 Calorie Row
10 Thrusters (115/80)

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20170920

20170920:

Back Squat: 4x2x75

Then,

AMRAP 8:
10 Toes to Bar
10 Burpee Box Jump Overs (24/20)

Comp:
1. Power Snatch
(70%/2)3

2. Snatch Pull
(90%/2)3

3. Back Squat
(75%/2)4

4. Gymnastics Conditioning
5 Sets* of:
5 Weighted Chest to Bar Pull-ups
5 Kipping Chest to Bar Pull-ups
5 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
fifth rep without coming off the bar.

5. Conditioning
4 RFT:
15 Toes to Bar
15 Burpee Box Jump Overs (24/20)

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