Author Archives: cfupheaval

Strength Front squat 1×10@60% 1×8@65% 1×7@70% 1×6@75% 2×4@80% Metcon 7 OH squats 14 pull-ups 21 double unders 4 rounds for time 75 wallball buyout!

Strength Push press 1×10@60% 1×8@65% 1×7@70% 1×5@75% 2×4@80% Emom 5 min 10 reps at 55% MetCon “Cindy” 5 pull-ups 10 push-ups 15 squats 20 min AMRAP

Strength Deadlift 1×10@60% 1×8@65% 1×7@70% 1×5@75% 1×4@80% 1×3@85% MetCon Partner wod 15 lunges 135/95 500 m row 15 front squat 135/95 500 m row Front rack hold 135/95 500 m row For time Partners do the opposite of each other but do everything one time.

Sorry for not getting posts up this week it got crazy. I was judging down at the fittest games yesterday and tidy which was a blast. Awesome athletes! Strength OH squat 20 min to establish a 1 RM MetCon A. 25 wallballs 25 sit-ups with ball 25 oh squats with ball ** must not putContinue reading “012514”

Strength Back Squat 1×8@65% 1×7@70% 1×6@75% 1×5@80% 1×4@85% 1×2@90% 1×1@93% MetCon 5 pull-ups 10 kb swings 53/35 20 walking lunge with kb pass through 4 rounds 50 push-up buyout! Crazy heavy and has pants like Robin! http://vimeo.com/84797867

Strength Cleans 3-3-3 2-2-2 1-1-1… Go up in weight till you get to 85-90% MetCon 15 thrusters 30 sit-ups 5 rounds for time Great job Robin on PRing her clean at 150#!!!

Skills Jerk 20 min to work on weight or form Pull-ups 20 min to work on form MetCon Partner wod: 400 m run Power cleans 135/95 400 m run back squats 135/95 400 m run Double unders 400 m run Burpees Partners do every part and are scored on everything but the run and highestContinue reading “011814”

Friday was a good day! Strength Snatch 3-3-3-2-2-2-2-1-1-1 Work your way to a heavy single, or focus in form! MetCon 16 pistols/32 air squats 8 deadlifts 135/95 12 min AMRAP

Strength Back Squat 1 and 1/4 squats 4-4-3-3-3-2-2-2-1-1 Progressively increasing weight MetCon 7 pull-ups 10 squat cleans 95/65 14 plate to OH 45/25 4 rounds

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 1×2@85% MetCon 5 burpees 10 push press 95/65 4 rounds 3 min rest Emom 4 min of 15 wallballs