Author Archives: cfupheaval

Clean and Jerk 1 clean + 2 split jerk 2@60% 2@65% 2@70% 2@75% 2@80% 2@85% lift every 90sec MetCon Nancy 5 rounds 400 m run 15 OH squats @ 95/65 16 min cap

Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 5×5@72.5% MetCon 12 min AMRAP 100 goblet Squats 35/26 75 kb snatches 35/26 50 pushups 25 walballs 12 strict Pullups 6 strict HSPUs comp = 53/35 kb

Tuesday Deadlift 1×10@50% 1×8@60% 1×6@70% 1×5@75% 1×4@80% 1×3@85% 3×3@90% MetCon weakness workout 4 rounds 25 double unders 12 burpeess 5 C2b pullups 16 min Cap Comp – 5 bar muscleups

Front Squat/OH Squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 5×5@72.5% MetCon 250m Run 10 DB hang cleans 50/35 15 DB push Jerk 50/35 4 rounds 16 min Cap Comp = 5 rounds

Saturday Back Squat 1×10@50% 1×8@60% 1×6@70% 1×4@80% 5×3@85% MetCon 10 SDLHP 95/65 20/10 Air Squats/Pistols 10 Push Press 95/65 20/10 Air Squats/Pistols 10 min AMRAP Hero WOD “Steel Yard” AMRAP 13: 15 Deadlifts (135/95#) 12 Hang Power Cleans (135/95#) 9 Front Squats (135/95#) 6 Push Jerks (135/95#) 3 Thrusters (135/95#)

Thursday PRESS 2×10@60% 1×8@65% 1×6@70% 5×5@75% MetCon 6 rounds or 10 min AMRAP  100 m run 6 burpees 12 Thrusters 95/65 Comp = SANDBAG

Wednesday Deadlift 1×10@50% 1×8@60% 1×6@70% 1×4@80% 5×3@82.5% MetCon “Bell Hop” 25 Kettlebell Swings 53/35 50 Sit-ups 100 Double-unders 20 Kettlebell Swings 53/35 40 Sit-ups 80 Double-unders 15 Kettlebell Swings 30 Sit-ups 60 Double-unders 10 Kettlebell Swings 20 Sit-ups 40 Double-unders 5 Kettlebell Swings 10 Sit-ups 20 Double-unders

Tuesday Front/OH Squat 2×10@60% 1×8@65% 1×6@70% 5×5@75% MetCon 3 min AMRAP Burpees 3 min AMRAP Shoulder to Overhead 95/65 3 min AMRAP Pistols Comp = over the bar burpees AND 135/95

Monday Bench Press 1×3@50% 1×3@60% 1×3@70% 1×3@80% 5×3@82.5% MetCon 3 Rounds Run 400m 25 situps 15 front squats 95/65 15 min cap Comp: 25 TTB and 135/95

Saturday 9am Deadlift 2×3@65% 2×3@70% 2×3@75% MetCon 5 min AMRAP 250m run 5 Strict Pullups 5 min AMRAP 16 lunges with plate overhead 45/25 32 plate to overhead 45/25 10am 17.4 heats or 1 mile run + 75 burpees For time 20 min cap