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
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
Metcon AMRAP 15 minutes of: 1 Power Clean, 70-80% of 1RM 3 Pull-ups, (strict) 6 Push-ups, Hand-release 9 Air Squats Continue reading 6/15/19
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
Weightlifting Back Squat (3×3 @90%) If % is too aggressive back it off a bit. – Metcon 3 Rounds: Open: Run 400m 50′ S-Arm OH Walking Lunge 50/35 15 Ring Dips – Performance: 10 Ring Dips – Fitness: 35/25, 15 Stationary dips – If unable to run, sub 500/400 meter row or 18/14 cal bike Continue reading 6/13/19
Weightlifting Deadlift (4×2) Try to go Heavier than Week 2 Metcon For Time: 100/80 Calorie Row/Bike/Shuttle Runs* *EMOM including 0:00 perform Open: 3/2 Muscle Ups – Performance: 6/4 Strict Pull-ups – Fitness: 4/3 Strict Pull-ups *15 Min Time Cap* Continue reading 6/12/19
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
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
Weightlifting Back Squat (4×4 @87.5%) Metcon Open-Performance-Fitness 6 Rounds :35 Sprint on the Rower or Bike Rest 2:30 between sets *Score is total calories *Last week with the sprints, hang in there!! Continue reading 6/6/19
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
