A. Deadlift *Set 1 – 2 reps @ 85% *Set 2 – 1 rep @ 90% *Set 3 – 1 rep @ 95% *Set 4 – 1 rep @ 101% *Set 5 – 1 rep @ 101-105% Rest as needed. B. For Time (7’ Time Cap) 1000 m Row 3’ rest C. 7’ AMRAP 7
Read more24/10/17
A. 12’ E2MOM Hang Snatch x 2.2 @70-75% B. 12’ AMRAP 6 Thrusters @50/35 9 Pull-Ups 12 Box Jumps @75/60
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A. 12’ E2MOM Clean x 1.1 @80-85% B. 5 RFT 30 Double-Unders 20 Kettlebell Swings @24/16 10 Push-Ups
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A. 7 RFT: 7 Pull-Ups 7 Box Jumps 7 Ground to Overhead You will complete this workout in teams of two, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have...
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A. 20’ to find 1-RM Clean & Jerk B. 2 RFT 500 m Row 30 Wall Ball 9/6 15 T2B 5’ Rest
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A. 20’ to find 1-RM Back Squat B. 3 RFT 50 DU 10 C&J @60/40 20 C2B
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A. 20’ to find 1-RM Snatch B. Using ~75% of what you worked up to in part A For Time 12-9-6 Snatch Strict Handstand Push-Ups
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A. 12’ E2MOM Front Squat 2 reps @100% of 1RM Clean B. For Time 21 Hang Clean @70/45 9 Ring MU 15 Hang Clean 7 Ring MU 9 Hang Clean 5 Ring MU
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A. 12’ E2MOM (6 sets): Deadlift *Sets 1-3 = 3 reps @ 80% *Sets 4-6 = 2 reps @ 90% B. 5 RFT 20 DU 12 Burpees box jump over 24 Goblet Squat @ 32/24
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A. 20’ E2MOM (10 sets): Power Clean x 2 reps *Sets 1-2 – 60-65% *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% B. “Elizabeth” For time 21-15-9 Power Clean @60/40 Ring Dips
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A. 30’ E2MOM (15 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 60-65% *Sets 3-4 = 2 reps @ 70-75% *Sets 5-6 = 1 rep @ 80-85% *Sets 7-8 = 1 rep @ 85-90% *Sets 9-10 = 1 rep @ 90-95% *Sets 11-12 = 1 rep @ 80-85% *Sets 13-15 = 1 rep
Read more12/10/17
A. 30’ E2MOM (15 sets): Snatch *Sets 1-2 = 3 reps @ 60-65% *Sets 3-4 = 2 reps @ 70-75% *Sets 5-6 = 1 rep @ 80-85% *Sets 7-8 = 1 rep @ 85-90% *Sets 9-10 = 1 rep @ 90-95% *Sets 11-12 = 1 rep @ 80-85% *Sets 13-15 = 1 rep @ 85-90%
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