11/30/13
BBG
Low Hang Clean (2″ from floor) + Jerk: 15 mins to work to a heavy single
Conditioning
3 rounds for time of:
3 Rope Climbs 15′/ 9 Strict Pull-ups
30 TTB
15 OH BB Lunges 115/75#
Low Hang Clean (2″ from floor) + Jerk: 15 mins to work to a heavy single
Conditioning
3 rounds for time of:
3 Rope Climbs 15′/ 9 Strict Pull-ups
30 TTB
15 OH BB Lunges 115/75#
4X3/6 FS/BS @ 94% of 11/26/13
Conditioning
8 Rounds for time of:
50m Shuttle run (25m down and 25m back)
10 Burpees
50m Shuttle run (25m down and 25m back)
20 Split Jumps
15 Back Squats 135# / 95# (from ground)
20 Handstand Push Ups
25 Box Jump Overs 24″ / 20″ (facing box only)
30 Deadlifts 135# / 95#
25 Bar Facing Burpees
20 Calorie Row
15 Overhead Squats 135# / 95#
*Record time after end of overhead squats
15 Back Squats 205# / 125# (from ground)
20 Handstand Push Ups
25 Box Jump Overs 24″ / 20″ (facing box only)
30 Deadlifts 205# / 125#
25 Bar Facing Burpees
20 Calorie Row
15 Overhead Squats 205# / 125#
*Record total reps completed at the end of 17 minutes
15 mins to establish a 1RM of the following complex: High-hang clean + 2 Jerks
Conditioning
12 minute AMRAP of:
25 KB Swings 24/16kg
10 Front Rack BB Stepups 20″ (5l/5r) 115/75#
15 T2B
6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed.
Conditioning
5 rounds for total reps of:
:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest
15 minutes to establish a 1RM Hi-hang Snatch
Conditioning
20 min Amrap:
30 Double Unders
20 Wall ball (20/14)
10 Hang Power Clean (115/75)
With a 50:00 running clock:
0:00-10:00 Establish a 1RM Snatch.
10:00-20:00 Establish a 1RM Clean & Jerk.
20:00-30:00 Establish a 3RM Front Squat.
30:00-35:00 Cleanup.
35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)
Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps for 15:00 Cindy.
6X3/6 FS/BS @ 94% of 11/19/13
Conditioning
3 rounds for time of:
7 Muscle-Ups
10 Power Clean & Push Jerks 155/105#
1a) 4X5 Push Press – absolute heaviest possible (work to 5RM), rest 60 sec.
1b) 4X5 Bent Over Row – heaviest possible, rest 90 sec.
Conditioning
3 rounds for time of:
5 Deadlifts 315/225#
10 HSPU
20 Lateral Over-the-Box Jumps 24/20″
15 mins to establish a 2RM Hang Clean (below the knee) + Jerk
Conditioning
15 min AMRAP
30 Overhead BB Lunges 115/75#
10 Burpees
