Strength:
5 Sets of:
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean
Build from Light to Moderate.
Rest as needed.
Workout: Elizabeth
21-15-9:
Clean (135/95)
Ring Dips/Hand Release Push Ups
Strength:
5 Sets of 1 Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
Start Light & build to a moderate load.
rest as needed.
Workout:
3 Sets of 4:00 AMRAP:
2-4-6-8-10-12-14-16
Hang Power Clean (95/65)
Box Jumps (24/20)
REST :90 Between sets.
Finisher:
3 Sets of:
30 DB Crush Curl
10/10 Around the Worlds
:60 Plate Gun Hold
Strength Every 1:30 for 5 sets:1 Power Clean + 2 Hang Power CleansStart Light & End Moderate Heavy Workout 3 sets of: 3 Min AMRAP:1…
STRENGTH
1) Squat Snatch: 8 x 2. Rest 90s.
2) Power Clean: 6 x 2. Rest 90s.
3) Front Squat: 4 x 4. Rest 90s.
EXTRA CREDIT
Band Resisted Russian KBS: 4 x 25. Rest 60s.
– Sumo Stance
STRENGTH
Deadlift + Power Clean + Squat Clean Complex: 10 x 2 + 1 + 1 @75% of Monday, every 90s.
METCON
AMRAP 18:
100 Ft. Front Carry
100 Ft. Farmer Carry
15 Russian Swings
10 Goblet Squats
Rest 60s.
EXTRA CREDIT
5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull.
Strength:
10 EMOM: 2 Deadlifts @ 60% of Monday’s 1RM
Squat Cleans: 3×2, :60 Rest
Metcon:
8:00 AMRAP ascending reps of 2-4-6-8-10…..
Burpee Box Jumps (24,20)
Squat Cleans (135,95)
Accessory Work:
double banded leg curl x 100
Strength:
Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
Metcon:
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
Extra Credit:
Weighted Straight Leg Sit-ups: 4 x 10-15. Rest 60s.
18.2 Prescribed Scaled WOD:
For Time with 12:00 Time Cap:
1-2-3-4-5-6-7-8-9-10 reps of:
Front Squat (95,65)
Bar Facing Burpees
Time Remaining, 1 rep max Clean!
Score is 1) Time completed first part 2) clean weight
Strength:
1) EMOM 8: 3 Front Box Squats @65% of Last Monday 2RM.
2) Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest 60s.
Metcon:
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
10:00 Time Cap
Accessory Work:
Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.
Hang Clean 3,3,3,3,3
THEN
25:00 As Many Reps As Possible of:
5 Front Squats 155/110#
Run 125 meters
10 Double-Unders
Run 125 meters
10 Front Squats 155/110#
Run 125 meters
20 Double-Unders
Run 125 meters
*Continue this pattern for 25:00
