Weightlifting (Clean Pull) 6 Sets 2’/set 1×4 @ 60% 1×4 @ 70% 1×4 @ 80% 1×3 @ 90% 2×2 @ 100% Metcon (Tiempo) «POWER ELIZABETH» FOR TIME 21-15-9 PCL @ 60/40 Ring Dips -TC 10 mins-

– Wendler Semana 9 – A. 5 x 5 Back Squat 90%1rm + 5kg 55% x 5, 65% x 5, 75% x 5,  80% x 5, 85% x 5+ B. -Helen- 3RFT Run 500 mts 21 KBS @24/20 12 Pull Ups

-Post Open Week 6- A. Back Squat 5 x 3 @90%1rm 60% – 70% – 80% – 90% x 3+ B.MetCon «KAREN» For Time: 150 Wall Balls @ 20/14 Time Cut: 7 mins

A.Lift Dead Lift @90%1Rm 65% x 5, 75% x 5, 85% x 3, 95% x 1+ B.MetCon «Nancy» -5Rnds- Run 500 mts 15 OH Squat

A.Lift Back Squat (3×3) @ 90%1Rm 70%x 3 – 80% x 3 – 90% x 3 + B.MetCon -Team DT- 15’Amrap En parejas Alternar Full rnds 1Rnd: 30 Du’s + 12DL + 9HPCL + 6PJ *+10 Du’s cada team rnd  

A. -Bad Girl- «Grace» 30 Cleans and Jerks B. Dead Lift  3×5 @ 90%1rm (50%-65%-75%) x 5 reps 85% x 5 + reps

A. Fuerza: Back Squat 4 x 6 @ 80% 1Rm -super set- Push Press 4 x 6 @ 70% 1Rm B. Short-CF. Open 12.1 -5′ AMRAP-  Burpees to target -rest 5 mins- Ligth-CF. Open 11.3 -5′ AMRAP-  Clean and Jerks @ 60/45 ó 80%-90%(70%1rmPP) *No Drops – Full Control Drop= No Rep

A. 3Rm Clean & Jerk  -Touch and Go – B. «Wise Man» -3′ AMRAP- Macho Man @ 60/40 rest 3′ -3′ AMRAP- Macho Man @ 70/45 rest 3′ -3′ AMRAP- Macho Man @ 80/50 *1 Macho Man Complex = 3Pcl + 3FSqt + 3 P.Jerk 

Para finalizar el trabajo de Fuerza , si todavia no habéis calculado máximos la semana pasada «CF -TOTAL» Encontar 1Rmax de: Back Squat Press / Push Press Dead Lift   Si ya tenéis los deberes de fuerza hechos: A. 3Rnd, not For Time: m1: 10 Handstand Tap rest m2: 30″ – 40″ Hang L-sit rest m3 : 3-5 Slow and Pause Ring Dips B. «Jackie» For Time: 1000 mts  Row

A. «Dead by T2B» minuto 1: 4 T2B cada minuto +2 reps B. -MetCon- » The Chief « 5 Rnds de 3 mins: 3′ AMRAP 3 P.Cleans @ 60/40 6 Push Ups 9 A.Squats -Rest: 60″ / Rnd-

A. Push Press @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest:  3-5 Estrict C2B PU B. «3 ‘Fast Girls’ One Clock» -3′ AMRAP- 15 – 12 – 9 Thrusters @ 40/30 Pull-Ups -3′ Rest- -3′ AMRAP- 12 – 9 – 6 Dead Lift @ 100/70 HSPU -3′ Rest- 3′ AMRAP P.Snatch @ 50/35

-Week 9, Dia 4- A. -5 Sets: alternar a1/a2- a1: Dead lift @ 50% x5, 65% x 5, 75% x 5, 85% x 5 +  a2: Push Press @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + B. Skill: HSPU Prog. Time Priority Diane 3.0 60″ Max Perfect DL @ 100/70 60″ Max HSPU 45″ Max Perfect DL @ 100/70 45″ Max HSPU 30″ Max Perfect