Metcon: “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (155/105) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (155/105) SC: 115/80 Fit: 75/55 800 Meter Run = 1000/800 Meter
Squat Snatch 1 X 2 @ 60% 1 X 2 @ 70% 1 X 2 @ 75% 1 X 2 @ 80% 1 X 1 @ 85% 1 X 1 @ 90% 1 X 1 @ 90 Rest 2mins bt sets *If you miss the rep don’t attempt again. Wait till next and stay
*No Basic Class tomorrow at 8am* 9am Partner WOD “Barbed Wire” 6 Rounds: 400 Meter Run 20 Pull-ups 30 Push-ups 40 AbMat Sit-Ups 50 Air Squats Both partner Run 400M, Split reps evenly
Strengt Friday 8/3/18 Strength Power Clean + Front Squat + Push Jerk Build to a Heavy Complex Metcon: “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Metcon: “Catch Fire” 3 Rounds For Time: 1,000 Meter Row 200 Meter Farmers Carry (50’s/35’s) 100′ Walking Lunge SC: 35/20 Fit: 25/15
Metcon: “Crunch Time” 4 Rounds For Time: 30 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 30/21 Calorie Row SC: 53/35 Fit: 35/26
Metcon: “Napalm” 2 Rounds For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (30/20) SC: burpee pull-ups, 185/135, 20/14 Fit: burpee to jumping pull-up, 155/105, 14/10 Midline Not For Time: 75 Empty Bar Good Mornings 75 Glute Bridges
1. Snatch Technique 3 Sets of 4: Overhead Squats 3 Sets of 3: Snatch Drop 3 Sets of 2: Snatch Balance Every 2 mins *working on technique start with empty barbell, can increase a little each one or stay with barbell* 2. Squat Snatch 1 X 3 @ 60% 1 X 3 @ 65%
“Limitless” Teams of 3: AMRAP 7: 100/70 Calorie Assault Bike Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 6: 80/60 Calorie Assault Bike Max Power Snatches (115/80) Rest 3 Minutes AMRAP 5: 60/40 Calorie Assault Bike Max Thrusters (95/65) SC: Row, 115/80, 95/65, 75/55 Fit: Row, 95/65, 65/45, 55/35
Front Rack Reverse Lunge (40% BS) 3 Sets of 12 (6ea) Rest 2 mins bt sets “Deadpool” On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Medicine Ball Squat Jumps (30/20) 7-6-5-4-3-2-1 Deadlifts Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00,