Author Archives: cfupheaval

Congrats to Lauren hitting 250 on backsquat today! Strength Backs squat 1×10@60% 1×8@65% 1×6@70% 7×3@75% MetCon 10 power cleans 95/65 15 wallballs/thrusters 95/65 20 sit-ups 4 rounds

Strength Jerk 2-2-2-2-1-1-1-1-1-1-1 MetCon 50 kb swings 10 cleans 135# 40 burpees 10 jerks 135# 30 sit-ups with kb l 10 clean and jerks 155# For time Partner wallball workout. 200 reps for time, ball cannot touch the ground.

Strength Snatch Touch and go triples 1-1-1-1-1-1-1-1-1-1 MetCon 8 hang cleans 65/95 12 pull-ups 16 push press 65/95 4 rounds

Strength Front squat 1×10@60% 1×8@65% 1×7@70% 1×5@75% 2×3@80% 1×5@75% 1×7@70% MetCon 5 power snatch 10 burpees 20 sit-ups 4 rounds Mobility Roll quads Stretch quads 2 min each side

Strength Deadlift 1×10@60% 1×8@65% 1×7@70% 1×5@75% 2×3@80% Emom 5 min 7 deadlifts at 50-60% + 10 air squats MetCon 10 push-ups 15 plate to OH 20 pistols/air squats 12 min AMRAP

Strength Push press 1×10@60% 1×8@65% 1×7@70% 1×6@75% 1×7@70% Emom 5 min 7 reps at 50-60% MetCon 10 t2b 15 wallballs (unbroken) 25 double unders 4 rounds

Awesome work by awesome people today! Got some great numbers in with the max backsquat today! Amanda hit 245! Crazy strong! Strength Back squat 20 min to establish 1RM MetCon 12-1 deadlifts 115/155 1-12 pull-ups For time

Strength Snatch: skill work for 30 min 4-4-4-3-3-3-2-2-2-1-1-1 MetCon 30 burpees 15 squat clean 155/95 400 m run 4 rounds

Amazing work today! Strength 5 sec pause back squats 4-4-4-3-3-3-2-2-2-1-1-1 MetCon 15 deadlifts 95/65 9 push press 95/65 4 rounds for time

Strength Clean Complex (2 deadlifts + 1 hang clean) 3-3-3-2-2-2-1-1-1 (Progressively increase weight) 1-2-3 (Progressively decrease weight) MetCon 25 sit-ups 12 burpees pull-ups 10 min AMRAP