Front Squat

4­-4-­4-­4

*Work up to at least equal OR 5# heavier than last week’s weight

 

Metcon:

With a Partner, Complete:

120 DB Thrusters (50/35)

300 DU

3,000m Row 

2016 0829

Deadlift

4 x 4 @ 75-80%

 

Metcon:

5 Rounds For Time

10 Deadlift (225/155)

1 Lap Overhead Walking Lunges (45/25)

5 Wall Walks

 

2016 0826

Clean Skill Work

Heavy Clean Pull @ 75-80% of 1RM

 

Squat Cleans

3-3-3-3

 

Metcon:

4 Rounds For Reps:

Max Supine Ring Rows Max Distance KB Farmer’s Walk

5 Box Jumps (36/24)

2016 0825

 

Front Squat

3-3-3-3

*Work up to at least 5# heavier than last week’s weight

 

For Time

40-20-10

Wall Balls (30/20) Alternating DB Snatches (50/30)

Time Cap: 10:00

 

14102700 1098645266893184 7581243129141684336 n

Kipping Skill Work

-Kipping Drill as a Class

-10:00 to work on :

-kipping

-kipping pull up

-kipping C2B Pull Up

-kipping Bar Muscle Up

 

FRAN

21-15-9

Thrusters (95/65)

Pull Ups (ADV: Scale to C2B)

Time Cap: 8:00

 

13912336 1084451724979205 6770313320744792365 n

Clean Skill Work

Muscle Clean @ 60% of 1RM

 

Power Cleans

2-2-2-2-2

 

Metcon:

3 Rounds:

21 Box Jumps (24/20)

15 Bar Hopping Burpees

9 Power Cleans (135/95)

2016 0822