Author Archives: cfupheaval

Tuesday Strict press/bench press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 4×3@80% MetCon 400 m run 50 sit-ups 400 m run 50 DB snatch 45/35 400 m run 50 push-ups For time

Monday Deadlift 1×10@60% 1×8@65% 1×6@70% 1×6@75% 4×3@80% MetCon Fran 21-15-9 Thrusters 95/65 Pull-ups

Back squat 15 min Emom of 4 reps. Add weight as time passes attempting a max. MetCon Lunges 250 m run 20 kb swings 53/35 4 rounds

Friday Clean and Jerk Complex Establish 1 RM of: 1 full squat clean + 1 push jerk + 1 hang clean + split jerk 15 minutes MetCon 7 squat cleans 95/65 9 shoulder to OH 95/65 11 ring dips 14 min AMRAP

Thursday Front Squat 1×10@60% 1×10@65% 1×8@70% 5×6@75% MetCon 800 m run 100 double unders 40 burpees 400m run 75 double unders 20 burpees 200 m run 50 double unders 10 burpees For time

Wednesday Bench Press/Strict press 1×10@60% 1×10@65% 1×8@70% 1×6@75% 4×4@78% MetCon Angie 100 pull-ups 100 push-ups 100 sit-ups 100 air squats

Tuesday Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×3@80% MetCon 30 sit-ups 20 Russian twists 53/35 10 HSPUs 10 min AMRAP

Monday Push press 1×10@60% 1×8@65% 1×6@70% 1×4@75% 4×3@80% MetCon 4 rounds 20 OH squats 45/35 15 burpees 10 toes to bar

Saturday Snatch 3×3@60% 3×2@70% 3×1@80% MetCon 21 push-ups 14 thrusters 95/65 7 pull-ups 12 min AMRAP hero wod lumberjack 20

Friday Front Squat Establish 1 RM MetCon 250 m run 30 hang kb snatch 35/26 20 wallballs 20/14 4 rounds