Strength
Strict pull up
5×5
Metcon
For time
Assault Cal 30/25
20 Box jump 20/20
20 Kettlebell swing 32/24
20 pull up
Strength
Strict pull up
5×5
Metcon
For time
Assault Cal 30/25
20 Box jump 20/20
20 Kettlebell swing 32/24
20 pull up
Strength/technique (deload)
clean and jerk (T&G)
3×5 40%, 50%, 60%
Metcon
4 Rounds For time
10 push press 45/30
50 Air squats
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
20 Kettlebell swing 24/16
15 burpee
Finisher
3min Plank
Olympic Lifting
Snatch balance
5-5-5-5-5
Metcon
Buy in
1.6km run
then….
25min AMRAP
8 pull up
12 sit up
15 wall ball
Strength
Front Squat
5/3/1 75% 85% 95%
For time
5 Rounds
8 deadlift 80/60
4 Ring Muscle up
Finisher
Tabata 6 rounds
20sec work 20sec rest
hollow rocks
Accessory/Strength
Kettlebell Roman Deadlift
3 x 5
Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24
Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank
Olympic Lifting
Hang clean
1-1-1-1-1-1
Metcon
2 Rounds for Time
400m run
30 Double under
10 pull ups
10 wall ball
Then into
200m run
60 Double under
20 pull ups
20 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Reminder we have a basic technique class tonight at 7:15pm run by coach Will
Strength
Strict press
5/3/1 75% 85% 95%
Deadlift
5/3/1 75% 85% 95%
Metcon
10min AMRAP
200m Overhead plate carry 20/10
10 Burpee onto plate
Olympic Lifting
Hang snatch
1-1-1-1-1
Partner WOD
15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps
Rest 5min
Then
10min to find a
1RM squat clean
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
Metcon
EMOTM 12min
10 Wall ball 10/6
ME sit up
*score = total sit up
Olympic Lifting
3 position Snatch
1-1-1-1-1