Strength

Snatch
5×2@75%
Work up to 75%

MetCon

20 wallballs
10 power cleans
12 min AMRAP

Strength

Front Squat
1×8@60%
1×6@70%
1×4@80%
1×3@85%
5×2@93%

MetCon

DIANE
21-15-9
Deadlifts 225/155
HSPU’s

Strength

Power Clean

20 minutes to establish a heavy rep. Then follow that by 5×2@75%

MetCon

20 kb snatches 53/35
50 double unders
15 toes to bar
4 rounds

Strength

Push press

1×8@60%
1×6@70%
1×4@75%
5×3@78%

MetCon

5 power cleans 95/65
25 russian kb swings 53/35
30 pistols
10 min amrap

Killer work today! Kevin Critz and Paul Logsdon get the award for going straight crazy on that workout! 100% left in the box!

Strength

Back Squat

1×8@60%
1×6@65%
1×5@70%
1×5@75%
5×5@78%

MetCon

10 push press 115/75
20 burpees
12 min AMRAP

Strength

Deadlift
1×7@60%
1×6@65%
1×5@70%
5×5@75%

MetCon

18 wallballs
12 kb swings 53/35
6 ring dips

4 rounds

Fun Saturday am Wod! Nice to meet new people and to get a new member! Welcome Matt!

Strength

FRONT SQUAT
1×7@60%
1×6@65%
1×5@70%
1×4@75%
3×3@85%

MetCon

10 kb swings 53/35
15 OH squats 95/65
20 sit-ups

12 min AMRAP

Strength

Push press
1×8@60%
1×7@65%
1×5@70%
1×3@75%
5×1@80%

MetCon

400 m run buy in

5 rounds of:
10 wallballs
2 ground to OH 135/95

500 m run buyout

Strength

1×8@60%
1×6@65%
1×5@70%
1×5@75%
5×5@78%

MetCon

7 squat cleans 115/75
14 over bar burpees
21 sit-ups
10 min AMRAP

Strength

1×7@60%
1×5@65%
1×4@70%
1×2@75%
5×1@80%

MetCon

100 double under buying

20 kb swings 53/35
20 push-ups
20 box jumps 24/20
3 rounds