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Competition 11-14-16

Monday 11/14/2016

Skill

EMOM for 3 Minutes 3 Hang Power Snatch

Metcon

AMRAP in 8 minutes
2-4-6-8-10…
Alternating Jumping Lunge Step Holding 45/25 lb plate
Burpee Jumping to plate

Strength

Back Squat
5×4 ~ increasing 5-10 lbs on each set from 11/7

Gymnastics

4×10′ Wall facing sideways handstand walk each direction + 10 second hold

Accessory

10 Rounds
Row for calories
Work 50s:Rest 70s

Recovery

2 Rounds
2 Minutes Standing forward bend
2 Minutes Pigeon each leg
1 Minutes Puppy Dog

Tuesday 11/15/2016

Gymnastics

EMOM for 10 Minutes
Straight set of Handstand push-ups

Metcon

AMRAP in 15 Minutes
5 Strict Press 95/65 lb
10 Box Jump 24/20″
15 Air Squat

Skill

10x60s
[odd] Max set strict pull-ups
[even] Straight set pistols on each leg

Accessory

for time
40-80-120-80-40
Unbroken Double Unders

Recovery

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm

Wednesday 11/16/2016

Strength 

Deadlift 5-5-5-5-5

Metcon

AMRAP in 10 Minutes
5 Power Cleans 205/145 lb
3 Front Squat 205/145 lb
1 Push Jerk 205/145 lb

Gymnastics

EMOM for 10 minutes
1 strict MU + 1 kipping MU

Skill

Starting at 60% and increasing by 5-10lb per lift
Squat Snatch with pause below the knee. 3 strikes your out.

Accessory

for time
50 toes to bar

Recovery

2 rounds
1 Minute saddle pose
3 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday 11/17/2016

Skill

Tabata Support Hold
Tabata Hollow Rock
Metcon
AMRAP in 15 Minutes
50 Sit-Ups
50 Double Unders
5 Strict Pull-Ups
Recovery

2 rounds
2 minutes twisted cross
2 minutes puppy dog
2 minutes down dog

Friday 11/18/2016

Strength 

Overhead squat 5-5-5-5-5

Metcon

3 Rounds for time
40 Kettlebell Snatch 28/24 kg
400M Run

Gymnastics 

for time
30 burpee bar muscle ups

Skill

E2MOM for as long as possible*
2 Rope climbs + 2 Front squats 185/135 lb

*add 2 front squats every round until you can no longer complete the required work.

Mainsite 11/13/16

Recovery 

1 round
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday 11/19/2016

Metcon

50 Burpees
35 Deadlifts 155/105 lbs
20 Thrusters 155/105 lbs
35 Deadlifts 155/105 lbs
50 Burpees

Strength

Every 90s for as long as possible
20 Double Unders
then max squat clean & jerk for the day starting at 60%

Skill

10 Minute AMRAP
Deficit HSPU 4.5″
*EMOM 4 Alternating DB Snatch 55/45 lbs

Gymnastics

E2MOM for 10 minutes
5 MU + Straight Set of Power Cleans 155/105

Recovery 

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

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