Metcon Lifestyle Saturday! 0:00 – 10:00 AMRAP 10: 200 Meter Run or 15/9 Cal Machine 30 Mountain Climbers 15 Air Squats – 12:00 – 22:00 AMRAP 10: 200 Meter Run w/Plate or 15/9 Cal Machine 15 Plate Presses 15  Plate Squats – 24:00 – 32:00 AMRAP 8: 100m Run or 10/7 Cal Machine 15 Glute Bridges (add plate) 15 Plate SDHP – 34:00 – 40:00 AMRAP 6: 100m Run or 10/7 Cal Machine 15 Burpees to Plate 15 Sit-ups (add plate) Today we will run our Lifestyle program for all classes! (that way we can all see what the Lifestyle … Continue reading 8/17/19

Weightlifting Cycle 3 Deadlift Test For Time: Open 8 Reps @155/105lbs 7 Reps @245/145lbs 6 Reps @275/185lbs 5 Reps @315/205lbs 4 Reps @335/225lbs Performance 135/95, 185/125, 225/155, 245/145, 275/185 Fitness 115/75, 135/95, 185/125, 205/135, 225/155 – Starting weight can be around 40% and should end around 80%. Metcon Cycle 3 Test Wod 5 AMRAP 3 Minutes x 3 Rest 2:00 Open-Performance 8 Ring Dips 12 Shoulder to Overhead 135/95lbs Max Strict Pull-ups in remaining time Fitness 95/65 Continue reading 8/16/19

Weightlifting Split Jerk (Find 1RM) Metcon Cylce 3 Test Wod 4 3 Rounds: Open-Performance: 90 Double Unders 30 DB Snatch 50/35lbs – FItness: 135 Single-unders, 35/25’s Continue reading 8/15/19

Weightlifting Misfit Snatch Complex 2.0 (Find 1RM of Complex) Squat Snatch Hang Squat Snatch Overhead Squat x2 Metcon Cylce 3 Test Wod 2 For Time 9-7-5-3 Power Snatch* 15 Box Jumps 24/20″ after each set of snatches *8 Minute Cap *Weights increase each set: Open: 95/65, 115/75, 135/95, 155/105 Performance: 75/55, 95/65, 115/75, 135/95 Fitness: 65/45, 75/55, 95/65, 115/75 Continue reading 8/14/19

Weightlifting Misfit Clean Complex 2.0 (Find 1RM of Complex) Power Clean Hang Power Clean Squat Clean Hang Squat Clean Split Jerk Metcon Cycle 3 Test Wod 1 3 Rounds: Open: 12 Devils Press 50/35s 400m Row – Performance: 40/25’s – Fitness: 30/20’s Continue reading 8/13/19

Weightlifting Back Squat (Find 5RM) Metcon Cycle 3 Test Wod 1  *For Time 30 Hang Power Cleans 155/105lbs 50 Wallballs 20/14lbs Run 800m 50 Wallballs 30 Hang Power Cleans – Performance: 135/95 – FItness: 115/75 *14 min times cap (or max reps within times cap note in comments) if unable to run: 1000/800 m row Continue reading 8/12/19

Metcon Heartburn OPEN & PERFORMANCE For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” (75/55) FITNESS (65/45) *1 Round of “Bergeron Beep Test”: 7 Overhead Squats, 7 Pull-ups, 7 Burpees – If unable to run, 1800/1600 meter row or 100/80 Cal Echo Continue reading 8/10/19

Weightlifting Split Jerk (Find 1RM Split Jerk) Metcon Cycle 2 Strength Wod AMRAP 5 Min: Open Power Clean + Push Jerk 165/110lbs – Performance: 135/95 – Fitness: 95/65 The weight is heavier than a typical “Grace” weight, but athletes should still be able to perform fairly quick singles. Extra 200 m Sandbag  Carry *carry any style with the least drops possible Continue reading 8/9/19

Weightlifting Front Squat (1rm) Metcon Cycle 2 Test Wod 4 (Time) For Time: Open 40 Deadlift 185/135lbs 30 Front Squats 165/110lbs 20 Hang Power Cleans 155/105lbs 10 Squat Snatch 135/95lbs — Performance: 165/110, 155/105,135/95,  115/75 —- Fitness: 135/95, 115/75, 95/65, 75/55 **The time domain for this piece is 8 – 14 minutes. One barbell per athlete. Continue reading 8/8/19

Weightlifting Clean (10 Min to Find 1RM start w/empty bar) then, Rest 5:00 then, Every :90 until failure 1  Squat Clean 185/125lbs* 155/105 115/75 – *Weight on the barbell increases by 10/5lbs each round. Metcon Cycle 2 Test Wod 3 AMRAP 3: Open-Performance: Wallballs 20/14lbs Rest 2:00 AMRAP 3: Burpee Box Jump Over 24/20″ (facing box) Rest 2:00 AMRAP 3: KB Snatch 53/35lbs – Fitness: WB:14/10 Box 20′ Kb 35/26 Continue reading 8/7/19