Author Archives: cfupheaval

Strength Deadlift 1×10@60% 1×8@65% 1×6&70% 1×4@75% 1×3@80% 1×2@85% 4×1@90% MerCon 50-40-30-20-10 Double unders Kb swings 53/35 If you finish this in under 15 min take the remainder of the time and do as many reps of muscles ups or c2b pull-ups as possible!

Strength Squat clean 3-3-3-2-2-2-1-1-1 Increase weight incrementally. MetCon Partner wod: 12 min AMRAP 40 box jumps 24/20 30 lunges BW 20 ring dips Partner holds weight overhead 45/25 plate. If plate touches the ground at any time each partner must do 50 plate to overhead. If the plate goes below the nose the partners mustContinue reading “061114”

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 3×2@85% Part of the burgener squat cycles wk 4 MetCon 20 pistols 5 hang power snatches 115/85 10 strict pull-ups 4 rounds

Strength Strict press 5×5 @ 70-80% Push press 5×5 @ 70-80% MetCon (50 sit-ups buyin) 5 OH squats 15 over the bar burpees 4 rounds (50 sit-ups buyout)

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×3@85% MetCon 12 box jump overs 16 kb snatch 53/35 20 pull-ups 3 rounds

Strength Back Squat 1×10@60% 1×7@65% 1×5@70% 1×4@75% 5×3@81% MetCon 7 deadlifts 135/95 21 wallballs 20/14 5 rounds

Strength Snatch practice 10×3 Looking for form and not weight… MetCon FGB Wallballs SDHP Box jumps Push press Row for cal 1 min on each station for 30 rounds. Score is for reps.

Strength Front squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 5×3@83% MetCon 5 strict pull-ups 15 burpees 20 squat jumps to 8′ target 4 rounds

Strength Deadlift Emom 10 min 6 reps at 65% MetCon 5 ring dips 10 power cleans 135/95 15 box jumps 5 rounds

Strength Snatch grip push press 1×10 1×8 1×6 3×4 3×2 Increase weight as needed. MetCon Partner WOD 10 deadlifts 185/135 – farmer holds 53/35 kb 20 walking lunges – OH plate hold 45/25 30 sit-ups – plank 6 rounds for time