10/9/19

Weightlifting Push Jerk (4×6 @ 72.5%) Metcon Open: Run 800m 20 Squat Cleans 185/125lbs Run 600m 25 Box Jumps 30/24″ Run 400m 30 Strict HSPU Run 200m 125′ HS Walk (25ft increments) Performance: Run 800m 20 Squat Cleans 155/105lbs Run 600m 25 Box Jumps 24/20″ Run 400m 40 Perfect Push-ups Run 200m 250′ bear crawl (25ft increments) Fitness:115/75, 20″ *Today’s chipper should take between 14 and 20 minutes. The squat clean should not be greater than 70%. Modifications: -Run sub with Row -Strict HSPU scale to pike HSPU, kipping HSPU Continue reading 10/9/19

10/3/19

Weightlifting Power Clean and Push Jerk EMOM 10: 1 Rep @ 80% Metcon AMRAP 10: Open: 10/7 Bike or Rower Cal 9 Power Cleans 95/65lbs 8 HSPU Performance: 10/7 Bike or Rower Cal 9 Power Cleans 95/65lbs 8 Perfect Push-ups Fitness: 10/7 Bike or Rower Cal 9 Power Cleans 75/55lbs 8 Perfect Push-ups -Scale the volume of HSPU to ensure they are never more than 2 sets in any round will be key to keep intensity high. Continue reading 10/3/19