Author Archives: cfupheaval

Strength 2 power snatch  1 full squat snatch  Work up to 80% of max and do 2-3 sets at each % MetCon 50 double under buyin 100 m run  16 TTB  8 push press 135/95 4 rounds  50 double under buyout    

Strength  Max front squat in 20-30 min  MetCon 6 strict pull-ups  8 burpees  12 wall balls 20/14 5 rounds  Core  Tabata:  Alternating: hollow holds – supermans       

Strength  Clean  3 position cleans (power, hang and full)  2@50% 2@55% 2@60% 2@65% 2@70% MetCon  10 HR push-ups  10 deadlifts 135/95 20 bar jump overs  10 min amrap  Gymnastics  5x1min HS hold        

Tough wod! Y’all killed it!  Strength  Deadlift  1×8@60% 1×6@65% 1×5@70% 2×3@80% 2×2@90% MetCon  12 burpees  24 kbs 53/35 12 burpees  24 goblet squats 53/35 4 rounds  Gymnastics  7 min emom of 75% of max strict pull-ups    

Strength Snatch  1 full snatch + 2 OHS work to a max in 20 min  MetCon  15 squat cleans 115/75 400 m run 3 rounds  Gymnastics  45 s HS HOLD + ME HSPU X 3    

MURPH               

Strength  Front squat  2×10@60% 2×8@65% 2×6@70% 2×4@75% 3×2@80% MetCon 5 SDHP 135/95 10 HSPUs  15 burpees 11 min AMRAP   

Strength  Deadlift  2×8@60% 2×7@65% 2×5@70% 2×3@75% 3×2@80% MetCon  16 kb snatches 53/35 32 air squats 16 kb swings  8 strict pull-ups  3 rounds  Core  4x30s planks with 45/25#      

Great effort by everybody today!  Strength  Snatch  10 min to establish max power snatch  10 min to establish max squat snatch  MetCon 100 double unders  10 power cleans 115/75 10 c2b pull-ups  12 min amrap  Gymnastics  RX – 5×5 strict HSPUs Scaled – 5x45s HS holds         

Strength  Back squat  2×10@55%  2×7@65% 2×5@75% 2×3@85% 2×1@95% MetCon  15 kb swings 53/35 15 deficit push-ups  4 rounds  75 sit-ups (buyout)  Core  5x30s hollow holds