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Met-Con
Five 6:00 Rounds
40 Wallballs 25#
30 Dumbbell Snatch 50/35lbs
Max Calories on Rower in remaining time
No Rest
Cals 31, 15, 9, 1, none
Last round got 27 snatch. Def should've been back on Rower for a cal or two. I broke 1x too many on snatch.
WB as 20-20, 20-10-10, 20-10-10, then 10s
3 Rounds For time:
15 ghd
15 box jumps 24"
Time: 4:12
5 rft:
6 alternating TGU
10 slamball 30#
Time: 14:15
Straight into 5min z1 row
1218m at 2:03.5 pace
1. Warm-up
Row 100/80 Calories
Time: 7:38
3. Met-Con
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 165lbs
Add 10/5lbs each Round
4+44 reps
That's 3 squat cleans at 195 plus 9 pushups in the second round.
1. Primer
3 Rounds:
Row 200m
15 Push Ups
2. Strength
Front Squat
50 Reps for time @ 65%
Rack/Unrack anytime
185 as a 10 min emom of 5 reps.
Finished in 9:17
3. Met-Con
For Time:
25-20-15-10
Toes to Bar
Power Snatch 75/55lbs
Time: 9:54
T2b as 13-7-5, 8-7-5, 8-4-3, 4-2-1-1-1-1
Snatch as 10-8-7, 8-7-5, 5-5-5, 5-5
Accessory
NOT for time
12 Rounds:
10/7 Calories Bike
2 Strict Muscle Ups
Conditioning
AMRAP 18:
18 Calorie Bike
15 Wallballs (24#)
12 Dumbbell Snatches (50#)
9 Toes to Bar
R: 5 + row + picked up the wallball
All ub
2. Conditioning
AMRAP 3:
24 Lateral Burpees Bar Jump Overs
21/16 Calorie Row
Max Power Cleans (135/95)
T: 5 cleans
rest 3 minutes
AMRAP 3:
21 Lateral Burpee Bar Jump Overs
18/14 Calorie Row
Max Power Cleans (155/105)
T: 8 cleans
rest 3 minutes
AMRAP 3:
18 Lateral Burpee Bar Jump Overs
15/12 Calorie Row
Max Power Cleans (185/135)
T: 5 cleans
rest 3 minutes
AMRAP 3:
15 Lateral Burpee Bar Jump Overs
12/10 Calorie Row
Max Power Cleans (205/145)
T: 2 and 1 miss in 1min.
1. Warm-up
Bike 5/4k
2. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee)
@70-75% current 1RM Snatch
Rest 3-4 Minutes
10, at 115
10 at 125
8 at 125
3. Met-Con
3 Rounds:
50 ft Dumbbell Front Rack Lunges 50s
30 Box Jump Overs 24"
60 Double Unders
Time: 11:26
Broke 1x ea dus. Rest ub.
After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.
4. Strength
Deadlift
3-6-9-12
345, 315, 295, 275 ub
5. Bitch Work
30 Rounds:
Row 250m
Rest :30
6. Accessory
EMOM for 15 Minutes
7 Unbroken Toes to Bar
All ub in 12 sec
