Weightlifting Deadlift (5×3 @75-85% of 1RM) *Zero Bounce Metcon  1/4 Murph 400 meter run 25 Pull-ups 50 Push-ups 75 Squats 400 meter run -Potential break up strategy (5 Rounds of Cindy or Straight Through) -if you have a vest wear it 20/14#- -if unable to run sub with 400 meter row Continue reading 4/25/19

Weightlifting Back Squat (5×2 ) Around 85-90% Metcon For Time 3 Rounds: Open 100′ Farmers Carry 70+/50+ in each hand 50′ HS Walk 30 Goblet Squats 53/35lbs – Performance Farmer carry 53/35 30 single arm kb press (15 each) Goblet 35/36 – Fitness Farmer carry 35/26 Goblet 35/26 *HS Walk Scales-  :30 HS Hold/12 HS Shoulder Taps/5 Wall Walks *Choose options which will allow completion around 12 Minute Continue reading 4/24/19

Weightlifting Clean and Jerk (Power clean + Push jerk, 5×5) Touch and Go Metcon 3 Rounds: Open 100 Double Unders 20 KB Swings 70/53lbs 20 Burpees to 6″ Target – Performance 53/35 – Fitness 35/26 150 single unders Continue reading 4/23/19

Weightlifting Squat Snatch (Every :45 for 9 Min 1 squat snatch at 72-80% ) Metcon  For Time: Open: 10 Squat Snatch 135/95lbs 20/12 Cal Echo or Row 40 Pistols 20/12 Cal Echo or Row 10 Squat Snatch – Performance: 115/75 60 air squats – Fitness: 95/65 60 air squats Continue reading 4/22/19

Metcon Teams of 3, For Time: Open-Performance: 800 Meter Sandbag Bag Run (70/50) 20 Weighted sit-ups (35/25) 20 Squat Cleans (135/95) 800 Meter Sandbag Bag Run 35 Weighted sit-ups 35 Squat Cleans 800 Meter SandBag Run 50 Weighted sit-ups 50 Squat Cleans – Fitness: 50/30#medball Sit-ups (25/15) 95/65 (30 min cap) Continue reading 4/20/19

Weightlifting Front Squat (3×8 @70%+) Metcon For Rounds and Reps: Every 3:00 Until Failure Open 10 Ring Dips 10/7 Cal Echo/Row 10 Front Squats 165/125lbs Add 20/10lbs each round – Performance: 135/95 – Fitness Stationary dips 115/75 *Choose a starting weight where you know you can survive for at least 3 rounds or more Continue reading 4/19/19

Weightlifting Power Snatch (5×5 touch n go) Try to go heavier than last time Metcon For Completion Every 3:00 for 15:00 Open 50 Double Unders 10 Chest to bar – Performance Pull-ups – Fitness 75 Single-Skips *Score is slowest round* Pull-up scales: Ring row or banded – Double-under scales: 30 reps or :60 sec Continue reading 4/18/19

Weightlifting Push Press (5×2) Build weight over sets Metcon 21-15-9 Open Hang Clean and Jerk 135/95lbs Toes to Bar Lateral Bar Burpees – Performance 115/75 – Fitness 75/55 Toe to bar options: Knee raises or V ups Continue reading 4/17/19

Weightlifting Squat Clean (Every :45 for 9 Minutes)  *1 Squat clean at 72.5-80% (stick to the %’s) *12 reps total Metcon AMRAP 10: Open-Performance 10 Goblet Hold Box Step Overs 53/35lbs, 24/20″ 30 Double-unders – Fitness 35/26 20″ 45 Single skips Extra Credit For Time: Run 400m 45 Chest to Bar Run 400m *10 min cap *modify pullup as needed Continue reading 4/16/19

Weightlifting Deadlift (4×4 @72.5-82.5% of 1RM) -Zero Bounce Deadlift -focus on control and technique Metcon 3 Rounds: Open-Performance 400m Run 21 Overhead Squats 95/65lbs 21 Bar Facing Burpees – Fitness 75/55 Burpees Continue reading 4/15/19