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Friday 7/27/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

3 rounds of:

10 goblet squats

10 pushups one hand on KB, 5 each hand

10 KB situps, extended arm overhead.

Workout warmup:

Bench press:

5x5 at 75-80% 2 min rest between setds

Workout:

400 m sprint for time

At the 5 min mark do:

For time:

30 power snatches 95/65, RX+115/75, RX++ 135/95

30 V-ups

30 burpee box jump overs

You will have two scores for this workout.

1. 400 m run time

2. Metcon time

Lift:

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 3 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% of 1-RM Power Snatch

C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 75%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 80%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-5 = 4 reps @ 80-83%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

Skill:

10 strict Ring MU's

15 kipping MU's

Earlier Event: July 26
Thursday 7/26/2018
Later Event: July 28
Saturday 7/28/2018