Author Archives: cfupheaval

Strength  1 clean + 5 push press  Establish a 5rm  MetCon  30 wallballs 20/14 10 pistols  30 medball cleans  10 push-ups  10 min amrap   

Strength  Front squat  5-5-5-5-5 @ 75% MetCon  40 double unders  8 shoulder to overhead 135/95 8 min AMRAP    

Strength  Squat clean  10×1 till you establish a max lift!  Rest 90sec between lifts MetCon  “Joshie” 21 right DB snatch 35/25 21 L-pull-ups  21 left DB snatch 35/25 21 L-pull-ups  3 rounds    

Strength  Deadlift  3×2@90% working sets  MetCon  25 kb swings 53/35 200 m run  20 push-ups  4 rounds      

Strength Back squat    4×5@80% MetCon  200 m run  10 clean and jerk at 135/95 1 min rest  14 min amrap The goal is to fit as many intervals into the 14 minutes by maintaining a highly intense pace during the work phase!    

Strength  Push/split jerk  4-4-4-4-4-4-4 MetCon  42 medball cleans  21 burpees  30 medball cleans  15 burpees  18 medball cleans  9 burpees  For time    

Strength  Front squat  1×10@55% 1×8@60% 1×8@65% 4×8@70% MetCon  55 deadlifts 135/95 55 air squats  800m run  55 HR push-ups  13 min amrap   

  Great work today to those whom completed 16.4! It was a tough wod!  16.4 55 deadlifts 225/155 55 wallballs 20/14 55 cal row  55 HSPUs  13 min amrap 

 Strength  Clean and jerk  3×1@65% 4×1@75% 5×1@85% MetCon  30 wallballs 20/14 15 sit-ups  5 burpees  10 min amrap    

  Strength  Bench press / push press  2×10@60% 4×8@65% MetCon  24-18-12 Alternating DB clean and jerk 45/35 Toes to bar  Pistols