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Competition 03-27-2017

Monday 3/27/2017

Strength

EMOM for 10 minutes
3 Push Press

Metcon

4 rounds for time
12 Kettlebell Swings 32/24kg
8 Kettlebell Goblet Lunge Steps 32/24kg
200m Run

Gymnastics

EMOM for 10 Minutes
2 TnG Heavy Power Cleans + 2-3 Muscle Ups

Skill

EMOM for as long as possible. No feet squat snatch.
Start at 60% and increase if no misses.
Start in squat stance and keep feet bolted. No saves

Accessory

8x60s
[odd] GHD Sit-Ups
[even] Rest

Tuesday 3/28/2017

Skill

EMOM for 10 Minutes
Straight Set or :30 seconds of Chest to Bar Pull-Ups

Metcon

Tabata Deadlift 185/125lb
Rest 1 Minute
Tabata Power Clean 185/125lb
Rest 1 Minute
Tabata Deadlift 185/125lb

Accessory

for time
21-15-9
Strict Pull-Up 15lb
Strict Ring Dip 15 lb

[Only add weight if you’re still able to complete multiple reps in a row, if not, complete with no weight]

Strength

Front Squat ~
5×3
60,65,70,75,80%

Gymnastics

for time
27-21-15-9
Kipping HSPU
9-15-21-27
Row for Calories

Wednesday 3/29/2107

Strength

1 RM Front Squat

Metcon

AMRAP in 12 Minutes
400m Run
30 Sit Ups
20 Alternating Dumbbell Snatches 50/35lb

Skill 

for time
30-24-18
Heavy Rope Double Under (The RX Smartgear Gym Ropes)
15-12-9 Power Snatch 115/85 lb

Accessory

8x60s
[0dd] alternating pistols
[even] rest

Gymnastics 

EMOM for 10 Minutes
2 TnG Squat Snatch 60%+ then immediately straight set of bar muscle ups

Thursday 3/30/2017

Skill

EMOM for 10 minutes
Straight Set or :30 seconds of Knees to Elbows

Metcon

5 rounds for time
21 Wall Ball Shots 20/14lb to 10/9′
7 Burpees

OR
If you need a Recovery Day

Recovery

Every 3 Minutes for 45 Minutes (15x180s)
Run 200M
use the first 3 as warm up

Friday 3/31/2017

Skill 

EMOM for 10 Minutes
3 Thrusters

Metcon

AMRAP in 15 Minutes
15 Push-Ups
25 Air Squats
50 Double Unders

Strength

1 squat snatch every minute for as long as possible
start at 60% and increase every 3 made reps
1 minutes rest every time you add weight
3 strikes your out. 1 rep at each weight above 90%

Gymnastics

30 Muscle Ups for time*
*10 minute cap

Accessory

7 Rounds for time
Row 250M
7 strict HSPU

Saturday 4/1/2017

Metcon

For time
1 Mile Run
30 Power Snatches 155/105lb

Strength

2 Rep Max deadlift with no bounce no tap on second rep

Gymnastics

EMOM for 20 Minutes
[odd] Straight set strict deficit HSPU 4.5/3″
[even] 2 Power clean + Squat clean starting at 60% and working up to max effort 2 rep power clean. does not need to be touch and go.

Skill

for time
50-35-20
Pull-Ups
10 Back squats 205/155 after every round of pull-ups (rack ok)

Accessory

5 pegboard ascents

 

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