Friday 9th September 2016
Power Snatch (Spend 15min Warming Up heavy triple) – Isabel (Time) – For Time: 30 Snatches, 135# / 95#
Power Snatch (Spend 15min Warming Up heavy triple) – Isabel (Time) – For Time: 30 Snatches, 135# / 95#
Working With a partner – (1) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters * 1:1 rest ratio with your partner – (2) Bench Press 10 X 10 @ 60-80% of 1RM * 1:1 rest ratio with your partner 250m Row (Time) As fast as possible row 250…
Metcon (Time) – Row 50 Calories then.. – 100 OH Med Ball Sit Ups 10kg/6kg 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 50 KB Swings 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 100 Box Jump overs 24″/20″ – KB Weight: 24kg/16kg…
Metcon (Time) In partners – For Time: – Max Calories in 5min – then.. – 30 DeadLifts 125kg/90kg (each) 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Wall Balls 10kg/6kg 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Toes 2 bar…
Skill acquisition Perform as many rounds as possible for form. [20min] – 7 Turkish get ups (left) 7 Turkish Get ups (Right) 7 Strict Press – Comp Op: Strict HSPU Metcon (5 Rounds for reps) every 3 mins for 15mins (5 sets) – 100m Sprint 10 Toes 2 Bar 10 DB Push Press 20kg/15kg 20…
Kelly (Time) – 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
– The Squat Clean Complex Clean Pull (1 Rep Max) Hang Clean (1 Rep Max) Clean (1 Rep Max) Perform 7 rounds for max load [20min] – 1 Round consists of 1 Clean Pull 1 Hang Clean 1 Clean in succession. – your score is the heaviest completed set. Metcon (Weight) Accumulate Max Reps Acending weight ladder Odd…
Metcon (Weight) 7 Rounds for Max Weight – 2 Strict press 3 Push Press Score is your heaviest completed set. Metcon (Time) 12min Cut Off – 21 Toes 2 Bar 21 Handstand Push Up 90 Double unders 15 Toes 2 Bar 15 Handstand Push Up 60 Double Unders 9 Toes 2 Bar 9 HSPU 30…
Metcon (AMRAP – Rounds and Reps) Accumulate Max Reps – Acending ladder – 1st min – 1 DeadLift 100kg/70kg 2nd min – 2 Lateral Barbell Burpee 3rd Min – 3 DeadLifts 100kg/70kg 4th min – 4 Lateral Barbell Burpees 5th Min – 5 DeadLifts 100kg/70kg 6th min – 6 Lateral Barbell Burpees 7th min –…
Blanch the brussels sprouts in boiling salted water for 3-4 minutes until fork-tender. Drain and refresh under cold water.