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Competition 07-10-2017

Monday 7/9/2017

Accessory

8×3
Strict Weighted Pull-Up or Strict Bodyweight Pull-Up

Metcon

for time

40-30-20-10
Alternating Dumbbell Snatch 50/35 lb
Goblet Squat

Gymnastics

For time
Strict “JT”
21-15-9
Strict HSPU
Strict Ring Dip
Push-Up

Skill

10 rounds of 20 seconds on 100 seconds off max RPM’s on the assault bike record max RPM’s achieved.
[Make sure not to do this during class instruction unless bike is outside or in mobility room]

Strength

EMOM for as long as possible
1 Clean & jerk with 2 seconds max pause prior to jerk after finishing clean. (No longer than 2 seconds between standing up the clean and executing the jerk)
Continue working up to a max effort clean after missing more than ONE jerk at any weight.

Tuesday 7/11/2017

Strength

2RM Deadift

Metcon

3 Rounds for time

400M Run
21 Lateral burpees over the bar
12 Hang Power Cleans 155/105 lb

Gymnastics

For time
5-4-3-2-1
Strict Muscle Up
50-40-30-20-10
Double Unders

Skill

for time
500M Row
rest 5 Minutes
400M Run

Accessory

For time
20 Clean and Jerks at 50% of 2RM Deadlift
(Power or squat clean ok)

Wednesday 7/12/2017

Accessory

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

Metcon

10 Rounds for reps of

30 seconds of two arm dumbbell thrusters 50/35 lb
30 seconds of rest
30 seconds of double unders
30 seconds of rest

Gymnastics

AMRAP in 8 Minutes
10 Alternating Pistols
8 HSPU
6 T2B

Strength

2 RM Bench Press then
20 Bench press for time at 70% of 2RM
[USE A SPOTTER!!!]

Skill 

for time
20-16-12-8-4
Chest To Bar Pull-Ups
10-8-6-5-4-2
Power Snatch
135/95 lb

Thursday 7/13/2107

Skill

EMOM 10 Minutes
3 Power Clean & Push Jerk

Metcon

AMRAP in 8 Minutes 
5 Push-Ups
10 Alternating Jumping Lunges

OR

If you need a Recovery Day:

Recovery 

4x1000M Run

2 minutes rest between each run

Friday 7/14/2017

Strength

Front Squat
3-3-3-3-3

Metcon

AMRAP in 10 Minutes

5-10-15-20-25… Kettlebell Swings 32/24kg*
*200M Run after each set

Gymnastics/Skill 

20x60s
[odd] Straight set of Kipping muscle ups
[even] Straight set of triple unders

Accessory

AMRAP in 8 minutes
9 Dumbbell Deadlifts 50/35 lb
6 burpees
3 Dumbbell Power Cleans 50/35 lb

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