Author Archives: cfupheaval

Strength  Deadlift 5-5-5-5-5-5-5 15 minite time cap! MetCon 15 minute AMRAP 400 m run 20 lunges w/ kb 53/35 10 kb swings 53/35

Strength  Clean Complex 1 power clean + 1 squat clean + 1 jerk 3@60% – 3@65% – 3@70% – 3@75% * one lift every 90 seconds MetCon 100 double under buyin then 2 rounds 15 burpees 10 HSPUs 15 bupees 10 pullups 15 burpees 10 push press 95/65 For Time GPP = 5 burpees (pushups,Continue reading “0020”

Strength  Bench Press / Strict Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 4×3@80% 2 min per set MetCon 400 m run 21 kb swings 53/35 14 pistols 4 rounds 16 min timecap Hero Wod

Strength  Front Squat 1×10@60% 1×8@65% 1×6@70% 5×5@75% – last 5 sets are tempo squats 3 down fast up! MetCon 10-9-8-7…1 Ring Dips deadlifts 185/125 16 min time cap GPP = bench dips and 135/95 Competitor = muscle ups

Strength  push press 1×10@60% 1×8@65% 1×6@70% 2×5@75% 3×3&80% MetCon 1 min max effort test Row (cal) air squats power cleans 135/95 pullups 2 rounds * you will rest and transition between movements GPP – BB 95/65 and ring rows

Strength  deadlift 1×10@60% 1×8@65% 1×6@70% 2×4@75% 3×2@80% Lift every 1.5 minutes MetCon 20 pushups 20 goblet squats 20 kb swings 5 rounds 15 minutes (time will be an issue) GPP = 10 reps Competitor = pushups – burpees – kb snatch

Strength  Oly total 8 min to max snatch immediately followed by 8 min to max clean and jerk Or Pendlay Row 2×10 2×8 2×6 2×4 add weight as needed – lift every two minutes. MetCon 10 power snatch 95/65 400 m run 3 rounds GPP- plate to overhead 25/45 Competitor- squat snatch at 115/75

Strength  Front squat 1×10@60% 1×8@65% 1×6@70% 4×5@75% * you will have 2 min per lift and be on the clock! MetCon 40 DB snatch (r) 45/35 21 pullups 40 DB snatch 21 pullups 14 min amrap Competitor = 21 L-sit pullups

Strength  back squat 5×5@60% 3×3@65% then: OH squat 5×5@60% MetCon 200 m run 10 OH squats 135/95 5 rounds Hero Wod ABATTE 1 mile run 21 clean and jerks @155/105 800 m run 21 clean and jerks 1 mile run 45 minute time cap

Strength  Push Press 2×10@60% 2×8@65% 3×6@70% then Snatch 1-1-1-1-1-1-1 to eatabliah a heavy single for the day! MetCon 20 wallballs 20/14 10 HSPUs 20 wallballs 20/14 10 pistols 12 min amrap