For time:
1 Squat Snatch, 135/95 lbs
2 Box Jumps, 24/20 in
3 Push Press, 135/95 lbs
4 Toes-to-bars
5 Hang Power Cleans, 135/95 lbs
6 Push-up (hand release)s
7 Deadlifts, 135/95 lbs
8 Burpees
9 Kettlebell Swings, 70/53 lbs
10 Lunges (10 each side)
11 Wall Balls, 20/14 lbs
12 Oz. Beer! Or 12 Burpees
Tag: Box Jump
Saturday 15/12/18…FGB
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 34/25kg
Box Jump, 20 in
Push Press, 34/25kg
Row Calories
Rest 1 min
Long AMRAP 29/03/18
Strength
Power Clean & Jerk 1-1-1-1-1
Conditioning
20 minute AMRAP:
20 Power Snatches, 95/65 lbs
20 Box Jumps, 24/20 in
20 Ring Dips
Cleans, Cleans & Cleans 07/11/17
Strength
Hang Power Clean 3-3-3-3-3 then
Clean Pull 3×3 at 90% 1RM
Conditioning
10min AMRAP:
10 Power Cleans 50/35 kg
10 Box Jump
12 Power Cleans 50/35 kg
12 Box Jump
14 Power Cleans 50/35kg
14 Box Jump
Wednesday – 16/8/17
Skill – Toes to Bar
– Strict
– Kipping Swing
Strength – EMOM
Power Clean x 3 rep every minute for 7 Minutes
Conditioning
4 Min AMRAP
6 Power Cleans 75/52.5
9 Box Jumps
15 Wall Balls 10/6kg
Rest 1:30
x 4
Continue where you left off.
Monday 24th July – Open 12.3
Strength
Strict Press
7-7-7
Push Press
5-5-5
Split Jerk
3-3-3
Conditioning – Open WOD 12.3
18 Min AMRAP
15 Box Jump 24/20
12 Push Press 52.5/35
9 Toes To Bar
Tuesday – 18/7/17
18/7/17
Metcon Central
1. 6 x 400m Run starting a new set every 4:00mins
2. 3 Rounds For Time
20 Toes To Bar
20 Cals Assault Bike
3. 3 Rounds For Time
15 Cals Ski Erg
15 Box Jump
Tuesday 4th July
Strength – 15mins
Hang Power Clean
Power Clean
Push Jerk x 2
Conditioning
5 Mins AMRAP
5 Hang Power Cleans 62.5/40
7 Burpees
9 Box Jumps
rest 3 Mins
x 3 sets
