|
|
|
|
|
2
-
AMRAP 6 mins: 100 m, Double Unders and Kettlebell Swings
-
6:00 AMRAP:
Run, 100 m
30 Double Unders
15 Kettlebell Swings, 35 lbs
-
AMRAP 6 mins: Kettlebell Swings, Burpees and Hang Power Snatches
-
had a lot of hip, and other technical difficulties so didnt even get through one round, the cleans are what held me up, tried the rx weight and couldnt snatch it. so dropped to 45, shouldve tried 55 to start.... :(
6:00 AMRAP:
21 Kettlebell Swings, 35 lbs
15 Burpees
4 Hang Power Snatches, 45 lbs
|
3
-
3 RFT: 400 m, Deadlifts and Box Jumps
-
3 rounds of:
Run, 400 m
12 Deadlifts, 105 lbs
Box Jump, 20 in
|
|
|
|
6
-
Every 1 min for 11 mins: Front Squat
-
....goin up :)
Every 1 min for 11 mins
3 Front Squats | 55 lbs
3 Front Squats | 55 lbs
3 Front Squats | 55 lbs
3 Front Squats | 60 lbs
3 Front Squats | 60 lbs
3 Front Squats | 60 lbs
3 Front Squats | 65 lbs
3 Front Squats | 70 lbs
3 Front Squats | 70 lbs
3 Front Squats | 75 lbs
3 Front Squats | 75 lbs
|
|
8
-
5 RFT: Box Jumps, Overhead Walking Lunge With Plates and Shuttle Runs
-
5 rounds of:
10 Box Jumps, 20 in
15 Overhead Walking Lunge With Plates, 25 lbs
Shuttle Run, 300 m
|
9
-
FT: 800 m, Clean & Jerks and 400 m
-
Run, 800 m
30 Clean & Jerks, 45 lbs
Run, 400 m
|
|
|
|
|
|
14
-
EMOM for 10 min of: Split Jerk x 3
-
EMOM for 10 min of: Split Jerk x 3 : 2685 lbs | 75 lbs, 75 lbs, 75 lbs, 75 lbs, 75 lbs, 85 lbs, 85 lbs, 85 lbs, 85 lbs, 85 lbs, and 95 lbs | Rx'd
705 lbs
3 Split Jerks 75 lbs 1 min
3 Split Jerks 75 lbs 1 min
3 Split Jerks 75 lbs 1 min
3 Split Jerks 75 lbs 1 min
3 Split Jerks 75 lbs 1 min
3 Split Jerks 85 lbs 1 min
3 Split Jerks 85 lbs 1 min
3 Split Jerks 85 lbs 1 min
3 Split Jerks 85 lbs 1 min
3 Split Jerks 85 lbs 1 min
3 Split Jerks 95 lbs 1 min
|
15
-
Chipper: 800 m, Push Press, Box Jumps and 3 more
-
hips and shoulder felt strangely decent, just tired, muddled through rx'd!!
Run, 800 m
50 Push Press, 55 lbs
40 Box Jumps, 20 in
30 Power Snatches, 55 lbs
20 Pull-ups
10 Burpees
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
