Author Archives: cfupheaval

Romanian Deadlift 2×5@50% 2×5@55% 4×5@65% % based on 1RM back Squat MetCon 14 min AMRAP 200 m run. 10 ring dips 10 pistols 5 power cleans 155/105

Push press 4×5@65% 3×3@75% Push Jerk 5×5@70% MetCon 10-9-8-7-6-5….1 HSPUs Power snatch 95/65

Back Squat 1×10@60% 1×8@65% 1×6@70% 4×4@75% MetCon 15-12-9 Push Press 115/80 Chest-to-bar Pull-up Burpee, lateral over bar Toes-to-bar 14 minute cap

Power Clean 3-3-3 2-2-2 1-1-1 Establish a heavy single for the day! MetCon 400 m run 75 air squats 50 DB snatch 50/35 (r) 25 burpees 50 DB snatch 50/35 (l) 75 air squats 400 m run 10 AM Teams: Movement 1: 400m run relays Movement 2: tire flips Movement 3: rowing for distance orContinue reading “0362”

Bench Press Establish 1 rep max MetCon 4 rounds 250 m run 18 kb swings 53/35 18 HSPUs

Front Squat 3-3-3-3-3-3 – for weight MetCon 7 min AMRAP 5 box Jumps 24/20 3 cleans 185/125

Strict Press Establish 1RM MetCon 15 front squats @BW or .75 BW 30/20 push-ups 3 rounds 12 min Cap

Deadlift Work up to 3×3@80% MetCon Run 800 m 15-12-9 Thrusters 95/65 Toes to bar Run 400 m 9-6-3 Muscle ups Squat snatch 95/65 For Time

1 Rep Max Back Squat MetCon 13 min AMRAP 40 pistols / air squats 30 DB snatch 50/35 20 Shoulder to overhead 115/75

Hang Cleans 2×2@60% 2×2@65% 2×2@70% 2×1@75% 2×1@80% MetCon 50 burpees 40 DB snatch 50/35 30 burpees 20 1 arm DB press 50/35 10 burpees For time 10 am 2 Rounds for time of: 50 Wallball Shots 20/14 5 Clean & Jerks 225/155 For time: 40 Pull-ups, strict 80 Push-ups 40 Pistols 21-15-9 reps for timeContinue reading “0356”