Author Archives: cfupheaval

Awesome Saturday complete with truck pulls and everything! Strength 14 min emom of: 3 position snatch – even min 20 split jumps – odd min **add weight every min MetCon 100 air squats 2 rounds 30 plate jump burpees 50 double unders 100 air squats Open gym

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×3@80% MetCon 50 double under buy-in 2 rounds of: 10 HSPUs / 20 push-ups 20 push-presses 95/65 30 front squats 95/65 40 sit-ups Skill 5×5 of TTB

Strength 1 full clean 2 jerks 60%-65%-68%-70%-75%- 78%-80% 2-3 sets per weight set MetCon 10 deadlifts 135/95 5 over the bar burpees 5 power cleans 135/95 10 over the bar burpees 9 min AMRAP Skill 5×1 min planks 4×10 ghd back extensions

Strength Push press 1×10@60% 1×8@65% 1×6@70% 3×5@75% MetCon 25 air squats 12 kb snatch 53/35 25 push-ups 12 kb swings 53/35 400 m run 3 rounds Skill 5×5 strict pullups 5×2 muscle ups

Awesome wod today! Lots of energy and passion out there! Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 4×4@75% MetCon 10 ground to overhead 95/65 12 sit-ups 14 walking lunges Or 10 ground to overhead 135/95 12 V-ups 14 OH lunges 45/25 10 min amrap Skill HS holds Tabata 5 min

Monday was a good day! Haha! Strength Snatch 20 min to establish a heavy rep Or OH Squat 2×10@60% 2×7@65% 5×5@70% MetCon 21 kb swings 53/35 12 pullups 100 m run 4 rounds Skill Hollow rocks 5×10 Or 5 min plank challenge

Strength Front squat 2×10@60% 2×8@65% 2×6@68% 2×5@70% MetCon 7 T2b 14 pullups 21 wallballs 4 rounds Skill Run 400 m for time

Strength Power cleans – 10 min to work up and warm up to your 65% – 5 min emom of: 5@65% 5@68% 5@70% 5@73% 5@75% 1 max effort at 85% of heaviest weight of the day! MetCon 20 plate 2 OH 45/25 10 plate burpees 5 C2B pullups 5 rounds Skill Ring work: 5×5 dipsContinue reading “020515”

Strength Push press 2×10@60% 2×7@65% 2×5@70% 4×3@75% MetCon 10 deadlifts @225/135 30 sit-ups 10 min amrap Skill 4x30s handstand holds

Strength Back squat 2×10@60% 2×8@65% 2×6@70% 2×4@75% MetCon 21-15-9 Power cleans 95/65 Burpees **250 m run between rounds Skill 3x50m sled pulls