Author Archives: cfupheaval

Strength Establish 1 RM front squat MetCon  4 min amrap: Wallballs 20/14 2 min rest  4 min amrap  10 pullups  10 burpees      

Strength  Snatch  Complex:  2 snatch grip deadlifts  1 full snatch  2-3 sets at: 60-80% MetCon  10 kb presses (5each arm) 53/35 10 russian twists 53/35 400 m run  4 rounds  Skill  Ring dips 5×5        

Tough wod today!  Strength  Deadlift 1×10@60% 2×7@65% 2×5@68% 2×4@70% MetCon  7 snatches 115/75 14 HSPUs 4 rounds  ***5×3 strict pullups       

Strength  Back squat 2×7@65% 2×5@70% 2×4@75% 2×2@80% MetCon 10 deadlifts 155/115 10 OTB burpees  30 sit-ups  9 min amrap   

Strength  Clean – from a hang position  2×5@60% 2×5@65% 2×3-5@70% 2×3-5@75% MetCon  3 rounds  250 m run  50 double unders  25 kb swings 53/35      

Happy Easter guys!  Strength  Establish 1 RM clean  MetCon  15 pullups  15 burpees  40 double unders  400 m run  3 rounds    

Strength  Back squat 2×10@60% 2×7@65% 3×5@70% MetCon  50 push-ups  40 hang power cleans 95/65 30 burpees  20 push jerks 95/65 10 pullups  10 min amrap    

Strength  Hang Snatch  7@60% 7@65% 7@70% Work singles up to 80% MetCon Power cleans 95/65 10-9-8-7-6…1 Toes to bar  1-2-3-4-5-6-7…10   

Strength  Front squat  1×10@60% 1×8@65% 3×5@70% 2×5@75% MetCon 250 m run  21 kbs 53/35 7 HR push-ups  4 rounds  Skill  Kip practice      

Finally done with the open! Great work to all who have completed it! You guys did awesome!    To those who did today’s hero wod! Nice work as well!  Get to training for next year!