Jun 2018
Weightlifting (Snatch) DELOAD WEEK 3 POSITION SQUAT SNATCH 5 SETS 2’/Set 1 High Hang Sqt Snt + 1 Hang Sqt Snt + 1 Sqt Snt S1: 55% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Tiempo) 3 RFT 75 DU 20 Box Jumps @ 60/50 10 P. Snatch @ 50/35
Jun 2018
Weightlifting (Front Squat) DELOAD WEEK BUILD A MODERATE WEIGHT: 1 3″ PAUSE FRONT SQUAT + 2 FRONT SQUAT @Rest: Work C2B Prog. 5 Sets 3’/Set Metcon (Tiempo) FOR TIME 6-9-12-9-6 Front Squats @ 70/50 Burpees OB C2B TC 10′ ADV: @80/55
Jun 2018
Weightlifting (Clean and Jerk) 4 Sets 2’/Set 1 PCL + 1 FSqt + 1 HSqt CL + 1 Jerk S1: 55-60% S2: 65-70% S3: 72-75% S4: 78-82% Then: 5’ EMOM 1 Sqt CL and Jerk @ 83-87% Metcon (Tiempo) FOR TIME 500m Run 30 PCL and Jerk @ 60/40 500m Run ADV: 30 AB.cal-30 CJ@70/50-30 AB.cal
Jun 2018
Weightlifting (Deadlift) 6 Sets 2’/Set S1: 5 Reps @ 80% S2: 1 Rep @ 86% S3: 5 Reps @ 83% S4: 1 Rep @ 89% S5: 5 Reps @ 86% S6: 1 Rep @ 92% Metcon (Tiempo) 9’ EMOM M1: 10 T2B + 20 DU M2: 7 Thrusters @ 50/35 + 7 Burpees OB M3: 2/1 Rope Climb 2’ Rest 2 Rounds For Time ADV: @60/40 y Legless RC
Jun 2018
Metcon (Rondas y Reps) “JT” Jr. 6’ AMRAP 3 HSPU 3 Ring Dips 3 Push Ups ADV: Strict HSPU y Strict RD WOD: ADV: AKTBS@32/24 y C2B Helen 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups Start each round with a 400 meter run, then 21-15 rep rounds of Kettlebell Swings and Pull-Ups.
Jun 2018
Weightlifting (Back Squat) 4 Sets 5’/Set 1-2 reps Back Squat @ 90-92% Max Strict C2B* 50m 2 KTB Front Rack Carry *No Strict Pull Up sub 3-5 reps Negative PU * ADV: Max Strict RMU Metcon (Tiempo) FOR TIME 21-15-9 2 DB/KTB Box Step Up @22’5/15 Burpees 100m Sprint Run
May 2018
Weightlifting (Deadlift) CADA 4’ x 5 Sets S1: 10 @77% S2: 8 @82% S3: 6 @85% S4: 4 @87% S5: 2 @90% Despues de realizar las reps correspondientes de DL: 3 Broad Jumps 50m Sprint Run Metcon (Tiempo) FOR TIME 21 Cal AB/Row/Ski 15 Box Jump Over @60/50 9 Alt. DB Pistols @ 22’5/15 15 Box Jump Over 21 Cal AB/Row/Ski TC 5’
May 2018
Murph For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
May 2018
Weightlifting (Snatch) 5’ EMOM 2 Snatch Balance @ 50-65% 5’ EMOM 2 High Hang Power Snatch + 1 Hang Squat Snatch @ 65-75% 5’ EMOM 1 Squat Snatch @ 77-82% Metcon (Tiempo) REGIONALS EVENT 4 FOR TIME 2 ROUNDS 10 P. Snatch @ 50/35 12 Burpees Over the Bar 2 ROUNDS 10 P. Snatch @ 30/25 12 Burpees Over the Bar TC 12’ ADV: @ 60/40 – @ 40/30
May 2018
Metcon (Rondas y Reps) 4′ AMRAP 2 Strict HSPU + 2 Kipping HSPU 4 DL @ 85% Rest 2’ 4’ AMRAP 1 Strict HSPU + 3 Kipping HSPU 4 DL @ 85% *No Strict HSPU sub: 4 Kipping HSPU *No Kipping HSPU sub: 4 DB Seated Press Metcon (Rondas y Reps) Anotar Rondas y Reps del segundo AMRAP Metcon (Reps) 4 x 2′ ON / 2′ OFF 20/16 Cal Row
May 2018
Metcon CORE 6 ROUNDS FOR QUALITY 7m 1 KTB/DB Farmer Walk Right 30″ Hollow Hold 7m 1 KTB/DB Farmer Walk Left 30″ Arch Hold 1′ Rest R 1-2: Farmer Walk R 3-4: Front Rack R 5-6: OH Position Metcon (Tiempo) 3 RFT 500m Run 50 DU 150m DBall Run @ 50/40 50 DU
May 2018
Metcon FOR QUALITY 10-8-6-4-2 Incline DB/KTB Bench Press Weighted Ring Rows Feet eleved Metcon (Tiempo) 4 RFT AND REPS 5/3 Strict C2B-PU 5/3 Strict Ring Dipsh 50 mts D-Ball Bear Carry@50/30* Max T2B Unbroken *+25mts every Rnd Adv: Sub C2B+RD x 3EstrictRMU