Monday, 10-10-16
Strength:
Every 30 sec for 8 min:
1 Hang Squat Snatch @ 70-80%
Front Squats:
3X5 @ 70-75%
Every 3 min for 15 min (5sets)
50 D/Us
12 Thrusters 115/85 95/65
9 Burpees over the bar
Rest until next interval
Similar Posts
Tuesday, 10-1-13
Byadmin
Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
Thursday, 10-8-14
Byadmin
Strength/Skill – Bench Press 3 x 5 21-15-9 with a 400m run in between Front Squats burpees, Bar facing
Saturday, 6-1-18
Byadmin
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy
Tuesday, 1-24-17
Byadmin
Deadlifts 10 @ 55% 8 @ 65% 8 @ 75% 6 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 Mountain Climbers
Saturday, 5-19-18
Byadmin
For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up
Friday 11-20-15
Byadmin
WOD- 6 RFT: 8 Burpee Broad Jump 16 Overhead Walking Lunge with Medball 20/14 24 Weighted Sit Up 45/30 Strength – 3″(35# plate) Deficit Deadlift 6×4