1. Conditioning
AMRAP 3: 21 Deadlifts (155/105#) 21 Over-the-Erg Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 18 Deadlifts (185/135#) 18 Over-the-Erg Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 15 Deadlifts (225/155#) 15 Over-the-Erg Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 12 Deadlifts (275/185#) 12 Over-the-Erg Burpees Max Cal Row in time remaining 2. Stamina Conditioning EMOMx12: Odd: 50 Double-unders Even: Wall Hold
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1. Snatch
60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 80%/1 85%/1 95%/1 2. Snatch Pull 100%/3 (105%/2)3 3. Front Squat 60%/3 70%/3 75%/3 80%/3 85%/2 (90%/1)3 4. Gymnastics Conditioning 6x6 Strict Pullups Rest 1:00 between sets 5. Conditioning 21-15-9: Wallballs (20/14) Pull-ups Thrusters (95/65#) Box Jumps (24/20") Kettlebell Swings (1.5/1 Pood) 1. Snatch
60%/2 70%/2 75%/2 80%/2 (85%/2)2 (90%/1)2 2. Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1)2 (90%/1)2 3. Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2 4. Conditioning 2 Rounds: 21 OHS (95#) 21 Pull-ups 21 Power Snatch (95#) 21 Over-the-Bar Burpees 5x10 Deadlifts @ 50% Max Deadlift
1. Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%/1)2 2. Clean Pull 95%/3 (100%/3)4 3. Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2)2 4. Stamina Conditioning EMOMx12: Odd: 6 Pullup + 6 OHS (95/65#) Even: 6 Pullup + 6 Thrusters (95/65#) 5x10 Backsquats @ 50% Max BS
1. Conditioning 3RFT: 30 Power Cleans (135/95#) 30 Wallballs (20/14#) 30 Calorie Row 2. Burner Conditioning 5RFT: 10 1-Arm DB Snatch (70/53#) 10 Box Jump-overs (24/20") 1. Snatch
60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%1)2 2. Snatch Pull 95%/3 (100%/3)4 3. Front Squat 60%/3 70%/3 75%/3 80%/3 (85%/3)4 4. Conditioning "The Seven" 7 Rounds: 7 Push Press 115# 7 Thrusters (115#) 7 T2B 7 Deadlifts 7 115# 7 Burpees 7 Kettlebell swings (2/1.5 Pood) 7 Pull-ups 2017 OPEN ATHLETES1. Snatch
65%/3 70%/3 75%/3 80%/2 (85%/1)2 90%/1 2. Clean & Jerk 65%/3+1 70%/3+1 75%/3+1 80%/2+1 (85%/1)2 90%/1 3. Back Squat 82%/4 86%/1 82%/4 89%/1 82%/4 92%/1 2. Conditioning AMRAP 5: Power Snatch (115/80#) AMRAP 4: Row for Calories AMRAP 3: OHS (115/80#) AMRAP 2: Double-unders 3. Burner Conditioning 5RFT: 12 Burpees 35 Double-unders 1. Clean & Jerk
60%/2+1 65%/2+1 70%/2+1 75%/2+1 (80%/2+1)4 2. Clean Pull (105%/3)3 (110%/2)3 3. Front Squat 80%/3 85%/1 80%/3 87%/1 80%/3 90%/1 4. Conditioning 7RFT: 9 Power Snatch (95/65#) 15 Wallballs (20/14#) 21 Double-unders 1. Conditioning
5 Rounds, for max reps: 1:00 Row for Calories 1:00 Power Cleans (135/95) 1:00 Burpees over Bar 1:00 Rest 2. Skill Conditioning EMOMx10: Odd: 10 TTB + 10 OHS (95/65#) Even: Rest 1. Snatch
60%/2 65%/2 70%/2 75%/2 (80%/2)4 2. Snatch Pull (105%/3)3 (110%/2)3 3. Back Squat 80%/5 85%/1 80%/5 88%/1 80%/5 91%/1 4. Conditioning 30-20-10: Pull-ups Cals Directly into... 30-20-10: Shoulder to Overhead (135/95#) Jumping Lunges (15/side) |
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