6/18/19

Weightlifting Hang Snatch (Find 2RM) Metcon MF Wod Test 2 For Time: Open 8 Rounds Run 100m 8 Overhead Squats 135/95lbs – Performance 115/75 – Fitness 95/65 *Sub front squat if mobility for ohs is not there. *OHS should be a weight you can snatch overhead and perform 8 or more squats with. *Time domain is sub-12 minutes. Continue reading 6/18/19

6/17/19

Weightlifting Back Squat (Find 1RM ) -Remember not every day can be a PR day, and that there is more than one way to assess a PR. It can be technical improvements, time, weight, or simply feeling more confident in movement. MF Wod Test 1 For Time Open 1500/1250 m Row 40 Alternating Pistols 20 Hang Cleans 185/115 – Performance 60 Air squats 155/105 – Fitness 115/75 –Re-Test wod from week 1. -Use the same weight and scales and see if you can go faster than in week 1. -1200 m run Continue reading 6/17/19

6/14/19

Weightlifting – Strict Press Primer 2×10 then Shoulder Press (2 Reps every 2:00 for 12 Minutes AHAP) – Metcon  For Time 3 Rounds Open: 15 Chest to Bar 18 Burpee Box Jump Overs 24/20″ Rest 3:00 – Performance: Pull-ups Fitness: 20″ Pull-up scales: Banded/Ring Row/Jumping/or reduce volume to hit stimulus Continue reading 6/14/19

6/11/19

Weightlifting Pause Low Hang Clean Primer (above knee) 4×3 @ 40-60% Jerk Last Rep Then, Hang Clean (2 Hang Cleans (below knee) @ 85%+ (Jerk last rep) E2MOM x 12 Min 2 Hang Cleans (below knee) @ 85%+ (Jerk last rep) – Metcon  AMRAP 9 Min Climb the Ladder Open: 3 Burpees 3 KB Swings 70/53 6 Burpees 6 KB Swings 9/9, 12/12, etc… – Performance: 53/35 – Fitness: 35/26 – -Score is total reps. -Focus on the hip drive on the swings -Full Extension with overhead clap on the burpees! Continue reading 6/11/19

6/7/19

Weightlifting Shoulder Press 2×10 then, Keep these 2 sets light and fast, prime the pump for the next piece. – Shoulder Press (1 Rep every :90 for 12 Minutes AHAP) Start with something quite challenging then build slowly through the 8 sets. – Metcon AMRAP 10: Open 10 Lateral Bar Burpees 14 Alternating Pistols 10 Deadlifts 225/155lbs Performance 24 reverse lunges 185/155 Fitness 155/105 If you have the goal of performing pistols we will find an appropriate scale for you. The deadlift should be something you can do unbroken. Looking for 5 rounds in this amrap. Continue reading 6/7/19

6/5/19

Weightlifting Deadlift (3×3) Try to go Heavier than Week 1. Keep these reps controlled with no bouncing Metcon Every 5:00 for 20:00 Open-Performance: 60 Double Unders 20 Wallballs 20/14lbs 10 Box Step Overs 24/20″ 50/35s Max Rep Strict Pull Ups in remaining time – Fitness 90 Single Skips 14/10 20″Box 35/25s *Score is total pull ups* Double-under practice :60sec – Continue reading 6/5/19