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Competition 09-18-17

Monday – 9/18/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 9/11

Skill

EMOM for 10 Minutes
1 Squat clean + 2 front squats
starting at 60% and
working up to a max for the day

Gymnastics
EMOM for 10 Minutes
straight set of kipping muscle up

Metcon

30 Double unders
20 Sit-ups
10 One arm OHWL steps 32/24 kg

Accessory

for time

50 strict pull-ups

Tuesday – 9/19/2017

Strength
4×7 Bench Press ~ increasing from 9/12 by 5/2.5 lbs

Skill + Gymnastics
EMOM for 20 minutes
[odd] 1 power snatch ~ 90% of 1RM power snatch
[even] straight set of kipping hspu

 

 

Metcon
AMRAP in 10 Minutes
10 Deadlift 275/185 lb
100M Run

Accessory

8 rounds of 250M Row

1 Minute rest between rounds

rest to recovery then 500M Row for time

Wednesday – 9/20/2017

Strength

5×5 Back squat increasing from 9/13

Skill
EMOM for 10 Minutes

1 squat snatch + 2 overhead squat

Gymnastics

EMOM for 10 Minutes

30′ HSW or 1 HSW attempt

Metcon

for time
21-15-9
Alternating Dumbbell Snatch 65/45 lb
Box Jump 24/20″

Accessory

for time

2K Ski-erg

Thursday – 9/21/2017

Skill

EMOM for 10 Minutes

[odd] 20-30 second handstand hold
[even] 20-30 seconds of hollow rocks

Metcon

EMOM for 14 Minutes

7 Burpees jumping to a plate and 7 Kettlebell swings 32/24 kg *

*if you cannot make all 14 reps in every round perform as a 14 minute AMRAP

or if you need a recovery day

3×1 Mile run

Rest 2 minutes between attempts

Friday – 9/22/2017

Strength

5 Deadlift ~ 80% of 1RM increasing from 9/15

 

Weightlifting
EMOM for as long as possible
1 Power clean

start at 60% and work up to a strong effort lift for the day

Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU

Metcon
AMRAP in 20 Minutes

400M Run
21 Wall ball shots 30/20lb
12 Power Cleans 185/135 lb

Accessory

7×4 Strict weighted dip ~ 50% of 1RM (superset with deadlifts to save time if needed)

Saturday – 9/23/2017

Team series event 1 remix

For time
9-15-21
Thruster 95/65 lb
Bar facing burpee

Team series event 2 remix

for time
120 double unders
60 Chest to bar pull-ups
60 hang power snatches 95/65 lb
120 Double Unders

Team series event 3 remix

for time
50 Wall ball shots 20/14 10/9
30 Power cleans 135/95 lb
50 Wall ball shots 20/14 10/9
20 Power cleans 185/135 lb
50 Wall ball shots 20/14 10/9
10 Power cleans 225/155 lb”

Team series event 4 remix

for time
50 calorie row
50 toe-to-bar

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