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Wednesday 30 November 2016

11/29/2016

0 Comments

 
A.:
CFS Snatch Complex
(15 min to find 1RM for complex)

1 Snatch Pull
1 Power Snatch
2 OHS


B.:
Complete as many rounds as possible in 30 min of:
30 Walking lunges
30 Abmat Sit-ups
30 Wall-balls
30 Double-unders

0 Comments

Tuesday 29 November 2016

11/28/2016

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A.:
Push Jerk
(Take 15 min to find today's 2RM)

B.:
AMRAP 20 of:
10 Toes to bar
15 Deadlift (70/45)
50 Double-unders

0 Comments

Monday 28 November 2016

11/28/2016

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A. :
Front Squat
(EMOM 12, 3 reps @ 70-75% 1RM)

Focus on speed through the sets.  Get through 3 reps as fast as possible.

B. :
For time:
30 GTOH (60/40)
*Complete 5 TTB everytime you drop the bar*

0 Comments

Saturday 26 November 2016

11/25/2016

0 Comments

 
A. :
Snatch
(EMOM 10, 2 reps (touch n' go)@ heaviest weight)

B.:
"Partner wod"
10 rounds for time:
-10 HSPU
-15 pullups
-20 Goblet lunges (24/16)

*One person must be holding onto the KB at all times.  KB never hits the ground.  Athletes can not support themselves on anything while they have the KB in their hands. *

10 Synch Burpee Penalty

0 Comments

Friday 25 November 2016

11/24/2016

0 Comments

 
A.:
Pendlay Row
(5 x 5 @ Heaviest possible weight)

B.:
5 rounds for time of:
30 Double-unders
20 KBS (24/16)
10 Ring dips

0 Comments

Thursday 24 November 2016

11/23/2016

0 Comments

 
A. :
Snatch Grip Deadlift
(6 x 4 @100% 1RM Snatch)


B.:
AMRAP 15 min of:
10 Overhead squat (40/30)
15 Toes to bar

0 Comments

Wednesday 23 November 2016

11/22/2016

0 Comments

 
A.:
Snatch Grip Push Press from behind the neck
(Take 15 min to find todays 3RM )

B.:
5 rounds for time of:
10 Thrusters at 40/30
15 Abmat Sit-ups
50 Double-unders

0 Comments

Tuesday 22 November 2016

11/21/2016

0 Comments

 
A.:
Power Clean
(EMOM 10, 2 reps@ 85% 1RM PC)

B.:
For time:
50 wallballs  (30/20)
40 Ab mat sit ups
30 CTB Pull ups
20 Hand release push ups
100 double unders
0 Comments

Monday 21 November 2016

11/21/2016

0 Comments

 
A.:
Back Squat
(EMOM 10, 3 reps @ 75-80% 1RM Back Squat)

B.:
Metcon (Time)
21-15-9:
-Burpee Box jump overs (24/20)
-Hang squat cleans (50/35)
0 Comments

Friday 18 November 2016

11/18/2016

0 Comments

 
A.:
Front Rack Lunge
(3 x 14 @ 60-65% 1RM Front Squat)

B.:
"Diane"

21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups

0 Comments
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