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Competition 09-04-2017

Monday – 09/04/2017

Metcon

6 Rounds of

1 Minute of Two arm dumbbell squat cleans 45/30 lb
1 Minute of Burpees
1 Minute of Double Unders
1 Minute Rest

Note we are open for 2 classes today at 8:30AM and 9:30AM!

Tuesday – 09/05/2017

Strength
4×7 Bench Press ~ increasing from 8/29 by 5/2.5 lbs

Skill

EMOM for as long as possible
Power clean + push jerk + split jerk
starting at 60% and working up to a max for the day

Gymnastics

EMOM for 10 minutes
Straight set of the TTB+ C2B + BMU complex

Metcon

AMRAP in 10 minutes
10 alternating jumping lunge steps
10 one arm alternating kettlebell swings 40/32 kg

Accessory

6×15 Calorie air assault
1 minute rest between rounds
rest to recovery then 10 Calories for time

Wednesday – 9/6/2017

Strength

5×5 Back squat increasing from 8/30

Skill
E60s for as long as possible
1 Squat snatch
starting at 60% and increasing

Gymnastics

EMOM for 10 Minutes
Straight set of chest to bar pull-ups

Metcon

for time
15-12-9-6-3
Snatch 115/85 lb
Thruster 115/85 lb

Accessory

10x60s

Straight set of strict HSPU

Thursday – 9/7/2017

Skill

EMOM for 10 Minutes
1 Squat Clean

Metcon 

AMRAP in 10 Minutes
Power Cleans 205/145 lb

4 Lateral Burpees over the bar EMOM

or if you want some really hard recovery

15x400M Run

2 minutes rest between rounds

Friday – 9/8/2017

Strength

7x90s
4 Deadlift ~ 80% of 1RM

Skill

EMOM for 10 Minutes

[odd] 30 second wall facing handstand hold
[even] 40 seconds of double unders

Gymnastics

for time

100 Pull-ups
5 burpees EMOM

Metcon
AMRAP in 15 Minutes
20 Push-ups
15 Box Jump 24/20″
100M Run

Accessory 

work up to a strong effort lift for the day
Hang Power Clean from above the knees + hang power clean from below the knees at 80~ 85% of max

Saturday – 9/9/2017

Strength

Strong effort 3 Rep max back squat for the day

Skill
12x90s
2 rep Hip snatch
4 each at 70,75 and 80% increase only after 4 successful doubles

Gymnastics
12x90s
Straight set of kipping muscle ups

Accessory
for time
3000M Air Assault
rest 3 minutes then
2000M Air Assault
rest 2 minutes then
1000M Air Assault

Metcon
for time

50M Uneven farmer carry
300M Run
50M Uneven farmer carry
30 Push Jerks 155/105 lb
50M Uneven farmer carry
300M Run
50M Uneven farmer carry

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