Hang Clean & Jerk : 1-1-1-1-1

Hang Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Find your heaviest "perfect" set of 1. Make sure that you have 5 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

View Results (1)
AMRAP 9 mins: Toes-to-bars, Deadlifts, Hang Power Cleans and Squat Cleans

Complete as many rounds as possible in 9 mins of: 7 Toes-to-bars 5 Deadlifts, 245/165 lbs 3 Hang Power Cleans 1 Squat Clean

Goal: 6+ Rounds Competition: 185-225/125-155# Performance: 95-135/65-95# Toes as high as possible Fitness: Find Weight Knee Raises

View Results (1)

Nothing assigned for July 23, 2019

AMRAP 9 mins: Toes-to-bars, Deadlifts, Hang Power Cleans and Squat Cleans

Complete as many rounds as possible in 9 mins of: 7 Toes-to-bars 5 Deadlifts, 245/165 lbs 3 Hang Power Cleans 1 Squat Clean

Goal: 6+ Rounds Competition: 185-225/125-155# Performance: 95-135/65-95# Toes as high as possible Fitness: Find Weight Knee Raises

View Results (1)
2 RFT: Deficit Handstand Push-ups, Strict Deficit Handstand Push-ups and Strict Deficit Handstand Push-ups

2 rounds for time of: 6 Deficit Handstand Push-ups Rest 1 min 8 Strict Deficit Handstand Push-ups Rest 1 min 10 Strict Deficit Handstand Push-ups Rest 1 min

6" Strict Defict HSPU 1 x 6 4" Strict Deficit HSPU 1 x 8 2" Strict Deficit HSPU 1 x 10 Notes: Rest :60 sec between sets and rounds

View Results (0)
Sprint : 10x 100 m, rest 1 min

Each for time: Sprint: 10x 100 m Rest 1 min between efforts.

View Results (0)

Strength

Push Press : 3-3-3-3-3

Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results (0)

WOD

Chipper: Double Unders, Dumbbell Snatches, Double Unders and 3 more

For time: 40 Double Unders 20 Dumbbell Snatches, 40/30 lbs 40 Double Unders 20 Single Arm Dumbbell Overhead Walking Lunges, 40/30 lbs 40 Double Unders 20 Weighted Dumbbell Sit-ups

Okay to go lighter on DB for Sit-ups

View Results (0)