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Competition 04-17-17

Monday 4/17/17

Skill

Strict Press
5-5-5-5-5

Metcon

AMRAP in 10 Minutes
15 Air Squats
10 Hang Power Cleans 115/85lb
5 Push Press 115/85lb

Gymnastics

6x120s Max set of ring muscle ups
*attempt the largest set possible in each round

Strength

Split Jerk 3×1 ~70,80,85,90%
Make 3 reps at each weight, no saves.

Accessory

6x120s
15 Calorie Ski-Erg
10 GHD Sit Ups

record the time of each

Tuesday 4/18/2017

Strength

Deadlift
5×5

Metcon

7 rounds for time
21 Sit-Ups
7 Left Arm Dumbbell Snatches 55/40lb
7 Right Arm Dumbbell Snatches 55/40lb

Skill

10 Minutes Triple Under practice
Spend 10 Minutes working towards a max set of unbroken triple unders

Gymnastics

EMOM for 20 Minutes
[odd] Straight Set Strict HSPU
[even] 10 Alternating Pistols
*If you can not do pistols choose a scaled version like pistols to a box, high box step ups or lunges.

Accessory

For time
45-30-15
Pull-ups *
*15 Box Jumps after every round 30/24″

Wednesday 4/19/2017

Accessory

8 Minutes to Establish a Max set of Double Unders
(If you missed yesterdays skill work, try some triple unders)

Metcon

3 rounds for max reps
One minute of Front Squats 155/105lb
Rest one minute
One minute of Chest To Bar Pull-Ups
Rest one minute
One minute of Power Cleans 155/105lb
Rest one minute

Skill

EMOM for as long as possible
3 Push Jerks

Strength

Backsquat
5×1
75,80,85,90,95%  1 rep at each weight

Gymnastics 

3 rounds each for time
15 Calorie Row
15 Toes to Bar
Rest as needed between rounds

Thursday 4/20/2017

Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Metcon

AMRAP in 10 Minutes
10 Burpee Box Jumps 24/20″
10 Goblet Weighted Step ups 32/24 kg 24/20″
10 Kettlebell Swings 32/24 kg

OR

If you need a Recovery Day

Recovery

3×1 Mile Run
Rest as needed between each

Friday 4/21/2017

Strength

Front Squat
5-5-5-5-5

Metcon

5 rounds for time
10 Toes-to-bar
200m Run

Gymnastics

For time
12-9-6
Muscle Ups
Kipping Deficit HSPU 6/3″

Skill

Every 120s for as long as possible
3 Position squat snatch
1 Rep from the floor + 1 rep below the knees + 1 rep above the knees
start at 60% and increase in small increments to a strong effort lift for the day or 80% of your 1RM

Accessory

On the C2 rower, 5 rounds of:
Pull a sub-1:40/1:55 per 500M pace for as long as possible
Rest 2 minutes
record total time in each round. Wind up to 1:40/1:55 as fast as possible.

Saturday 4/22/2017

Metcon

For Time:
Fran
Run 1 Mile

Strength

EMOM for as long as possible
1 Squat Clean & Jerk

Start at 60% and increase to a max for the day

Skill

for time
30 Overhead Squats 95/65lb
30 Bar Facing Burpees
30 Sumo Deadlift High Pull 95/65 lb
30 Box Jump all the way overs 24/20″

Gymnastics

AMRAP in 8 Minutes
Bar Muscle Ups*
*25 Double Unders EMOM

Accessory

Not for time
30 Strict Dips 7.5lb
30 Strict Pull-Ups 7.5lb

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