Welcome to Re-test Week!! Weightlifting Back Squat (3RM) Metcon Cycle 2 Test Wod 2 AMRAP 10: Open 3 Strict HSPU 9 DB Thrusters 50/35s 100m Run – Performance: 6 DB Press 50/35s 9 DB Thrusters 50/35s 100m Run – Fitness: 6 DB Press 35/25s 9 DB Thrusters 35/25s 100m Run Thruster weight should be something you can do unbroken for the whole wod! Continue reading 8/6/19


Welcome to Re-test Week!! Weightlifting Squat Snatch 10 Min to Find 1RM (start w/empty bar) Then Rest 5:00 then Every :90 until failure 1 Squat Snatch RX: 135/95lbs* PX: 115/75 FX: 75/55 — *Weight on the barbell increases by 10/5lbs each round. If the starting weight is uncomfortable close to an athlete’s 1RM, reduce their starting barbell weight lighter (roughly 50-60%) Continue reading 8/5/19


Weightlifting Clean (7×1 @ 90%+, 1 rep every :90sec) Last day to refine technique before we go for a new 1RM next week. Be patient and spend one more week refining technique before trying to PR next week. Metcon  5 Rounds: Open-Performance: 30 Double Unders 10 Bar Facing Burpees 30 Double Unders – Fitness: 45 Single Unders, Burpees – Rest :60 after each round, score is total time Continue reading 8/1/19