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.
Monthly Archives: May 2016
Post Murph Recovery!
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!
Re Test Week Day 6
Weightlifting
Find your 1RM
Metcon
5 Rounds for Time:
400m Run
10 Power Cleans, 165/110#
Re-Test Week Day 5
Weightlifting
Back Squat (3RM)
Metcon
In 8 minutes:
600m/500m Row
35 CTB Pull Ups
Max Rep Clean and Jerk, 135/95#
Re-Test Week Day 4
Metcon
For Time:
2K Row
Rest 3:00 then begin sit ups
For Time:
100 Sit Ups
Re-Test Week Day 3
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!
Re-Test Week Day 2
Weightlifting
Push Jerk (3RM)
Metcon
AMRAP 7 Mins: (Climb the
ladder)
1 Thruster, 115/75lbs
1 Muscle Up
2,2
3,3
etc.
Re-Test Week Day 1
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 KB Swings, 35/18
12 Burpees to 6″ Target
Second Coat!
Weightlifting
Back Squat (5-5-5)
@ 75-85%
Metcon
3 Rounds:
18 Alt Pistols
14 OHS 95/65
10 Toes To Bar
A little help from the Farmers!
Weightlifting
Power Clean (2-2-2-2-2-2)
@75-85%
If it feels good move towards 90%.
If it feels good move towards 90%.
Metcon
Relay with a Partner:
8x200m Sprints
Ole Glory CrossFit 