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Month: May 2016
Month: May 2016
Weightlifting Back Squat (2) Super Fran 21-15-9 Thrusters 115/75 CTB Pull Ups Athletes attempting to do this RX should be able to do “Fran” in under 4:00. Otherwise do Fran or scaled Fran.
Weightlifting Clean and Jerk (1) Take 15-20 minutes to work up to a 1RM Clean and Jerk. Metcon Grace For Time: 30 Clean and Jerks, 135# / 95# 8 Minute Time Cap. Scale Accordingly!
Weightlifting Find your 1RM Metcon 5 Rounds for Time: 400m Run 10 Power Cleans, 165/110#
Weightlifting Back Squat (3RM) Metcon In 8 minutes: 600m/500m Row 35 CTB Pull Ups Max Rep Clean and Jerk, 135/95#
Metcon For Time: 2K Row Rest 3:00 then begin sit ups For Time: 100 Sit Ups
Weightlifting Power Snatch (1RM) Metcon AMRAP in 20 minutes: 21 Wallballs, 20/14# 14 Box Jump Overs, 24/20″ 7 Power Snatch, 135/95# Perform the WOD the same way you did during Test Week!
Weightlifting Push Jerk (3RM) Metcon AMRAP 7 Mins: (Climb the ladder) 1 Thruster, 115/75lbs 1 Muscle Up 2,2 3,3 etc.
Weightlifting Deadlift (5RM) Must be Touch and Go Metcon Red- 3 Rounds f or Time: 60 Double Unders 15 KB Swings, 53/35# 15 Burpees to 6″ Target White- 3 Rounds f or Time: 120 Single Unders 15 KB Swings, 44/26 15 Burpees to 6″ Target Blue- 3 Rounds f or Time: 100 Single Unders 12
Weightlifting Back Squat (5-5-5) @ 75-85% Metcon 3 Rounds: 18 Alt Pistols 14 OHS 95/65 10 Toes To Bar
Weightlifting Power Clean (2-2-2-2-2-2) @75-85% If it feels good move towards 90%. Metcon Relay with a Partner: 8x200m Sprints