4/13/19

Metcon Marathon “Monday” OPEN-PERFORMANCE: 2 Rounds For Time: 400m Run 26 Hand Release Push-ups 400m Run 26 KBS (53/35#) 400m Run 26 Sit-ups 400m Run 26 Deadlifts (155/105) 400m Run 26 Wallballs (20/14#) 400m Run 26 Box Jumps (24/20″) – FITNESS: 75/55 Sub Air Squats for wallballs 35/26 *45 min time cap* *Scaling options: 200 meter run, Russian swings. Inspired by the Boston Marathon which is 4/15/19 Continue reading 4/13/19

4/12/19

Weightlifting Split Jerk (7×1 building) Metcon For Time: Open 21 Thrusters 115/75lbs 12 Box jumps 30/24″ 12 Chest to bar pull-ups 15 Thrusters 9 Box Jumps 9 Chest to bar Pull-ups 9 Thrusters 6 Box jumps 6 Chest to bar Pull-ups – Performance 95/65, pull-ups, bj 24/20 – Fitness 75/55 Continue reading 4/12/19

4/8/19

Weightlifting Deadlift 5×3 (zero bounce) Work in the range of 70-82.5%. (Focus on control  for each rep) Metcon AMRAP 9: Open-Performance 7 Thrusters 115/75lbs 9 Toes to Bar 11 Burpees to 6″ Target (if no target available focus on full extension and reaching hands towards ceiling) – Fitness 95/65 Continue reading 4/8/19