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Competition 11-20-2017

Monday – 11/20/17

Strength

2RM Front Squat

Weightlifting 

E90s for as long as possible

Snatch high pull + hip snatch Start at 50% of 1RM and work up to a max for the day.

Gymnastics

7×4 Strict Weighted pull-up

~ 30% of 1RM

Metcon

With a clock set for 12 Minutes

1 Minute of double unders
1 Minute of squat cleans 165/115 lb
2 Minutes of double unders
2 Minutes of squat cleans 165/115 lb
3 Minutes of double unders w
3 Minutes of squat cleans 165/115 lb

Accessory

Ski-Erg

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Ski nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.

Note: This is the fourth workout in the default Custom Workouts list.

Tuesday – 11/21/2017

Strength

Bench Press

5×10 ~ 60%

Weightlifting

EMOM for 10 Minutes

Squat clean with pause above the knees start at ~50% and work up to ~ 85%

Gymnastics

EMOM for 10 Minutes

Straight set of kipping toe-to-bar

Metcon 

for time

21-15-9

Deadlift 225/155 lb
Lateral burpees over the bar

Accessory

Rowing

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.

Note: This is the fourth workout in the default Custom Workouts list.

Wednesday – 11/22/2017

Strength

Front squat work up to a heavy set of 4

then 6×4

Back squat at 80% of 1RM or increasing from 11/15

Weightlifting

EMOM for 10 Minutes

1 Squat snatch with pause below the knee

Gymnastics

EMOM for 10 Minutes
straight set of ring muscle ups

Metcon 

for time

40-30-20-10

GHD Sit-Ups
Box Jumps 30/24″

Accessory

5 Mile Air assault bike for time

Thursday – 11/23/2017

Metcon

Six rounds for time of: *
24 Squats
24 Push-ups
24 Walking lunge steps
400M Run

* 35 Minute time cap

Friday – 11/24/2017

Rest day

or

Recovery

3×1 Mile run

Rest 2 minutes between efforts

 Saturday – 11/25/2017

Strength

3 RM Back squat

Weightlifting

E90s for as long as possible

1 Clean & Jerk

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of Kipping Chest To Bar pull-ups

Metcon 

With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Heavy Grace”
Clean & Jerks 185/135 lb

7 Minutes of
30 Double Unders
15 Two arm dumbbell front squats 50/35 lb

* start at any station and rotate through each one

Accessory

EMOM for 10 Minutes

30 seconds of bar facing burpees

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